Thursday, December 12, 2013

30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day. 

Remember, it's never to late to make a healthy change in your life, so if you are just starting the challenge it's okay! 

Today's workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class. 

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow

I hope you all enjoy today's workout! See you tomorrow for day 13. :)

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger


  1. By far, my favorite one yet! All the right kinds of hard! Thanks!

  2. Those paaaaants!!! where did you get them:)?

  3. This one kicked butt! I loved it! Thanks Melissa!

  4. I got behind and had to finish this one today! Great workout!! I love your challenge!!!

  5. Did this three times total. It's a reeeaaally great workout, Melissa. Thank you. :)

  6. I woke up really sore. Do I do a workout or take a day or two off and pick back up?

    Also, do you need to repeat the workouts in order to lose the 4%, or is the 1x/day enough?