Wednesday, January 1, 2014

30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

Hi Everyone!

This is Day 30 of the 30 Day Workout Challenge! Congratulations! You have made it to the final day. :) Today is another quick 15 Minute HIIT workout, that combines cardio with body sculpting moves. If you're up for it you can repeat this workout up to 3X. 

Hopefully at this point you are feeling fabulous, stronger, and healthier than when you started. Consistency is the key to success, and one of the main goals of this workout was to build a healthy habit that fits into a busy lifestyle. 

If you took photos, or just want to share your progress through the 30 Day Workout Challenge please leave a comment below or on Facebook!

I am starting a new challenge to welcome in the new year. You can find the details here: One Month Cardio and Body Shaping Challenge

As always, thanks for joining me! See you tomorrow with a new workout. :)

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers


  1. Loved, loved, loved the 30 day challenge. Thanks sooo much for posting all these awesome workouts!

  2. Hey Melissa, I can't find day 29. Am I just missing it or was this one possibly mislabeled? Thanks!

  3. I used this as day 1 of the body shaping January challenge. I like to follow a couple days behind since I usually work out in the morning that way I don't need to wait for a new workout to be posted :)

    I did 20 minutes on the bike.. wish I could run but I have had hip problems since high school and it's not an option for me! And I did 1 round of this workout. I struggled with the core exercises and am trying to improve my core strength in January :)

    Thanks as always Melissa :)

  4. I'm starting the bikini competition workout series that you posted in January of last year. But this workout looks great too so once I am done with the series I am on now I will come back and do this one. You are great by the way! Wish I would have found you sooner!

  5. What a way to finish the 30 day challenge....froggers AND mt. climbers side by side...that was tough! cant wait to start the bikini challenge...feeling stronger by the day thanks to you Melissa!

  6. Made it through the 30 day challenge!! Thank you SO much! Feeling stronger everyday

  7. WHEW!! I made it...moving on to the 'new' 30day. See you there!

  8. I did it. Thank you thank you for posting!!