Sunday, March 2, 2014

30 Day Challenge: Day 2: Cardio HIIT 15 Minute Body Weight Fat Burn

Hi Everyone! 

Welcome to Day 2 of the 30 Day Challenge! Today's workout is an intense 15 Minute Cardio HIIT Fat Burn. This is a great workout for sculpting the thighs, legs and glutes, while burning fat all over. If you are up for a more intense challenge you can repeat this workout up to 3X. 

For today's workout I also filmed a tutorial video (which you can find below). In the tutorial I demonstrate proper form for each exercise, as well as modifications. Always focus on form. If you aren't ready for the harder variations (yet!) work your way up to them. You will get more out of the workout by performing each exercise correctly. 

Today I got to use my new Gymboss Interval Timer. I loved it! It was convenient, simple, and I didn't have to worry about accidentally stepping on my phone. Plus I like the color. :) 

Don't forget to Check In after you complete the workout. The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on FacebookInstagram or Twitter

Have fun and don't be afraid to work up a sweat!

PS If you are following along on Facebook I posted a link to my Burpee Burn Workout for anyone who couldn't wait for this workout to be uploaded. 


Full Length Workout:
10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel. 


  1. Great thank you !!!!!!!

  2. I can't wait to do this. workout! Is this the only exercise you do during the day or do you also go for a run?

  3. Hi Melissa! (Sorry for my english, i'm portuguese!) :) Can I do two challenge workouts at the same day, two in one? I have another plans to do at my bike and run, my job don't allow I workout everyday and I have to do rest day 1-2 times a week... I love your challenge's, but I can do that in a integrate way! Do you understand my doubt? Thank you! P.S.: You inspire me! ;)

  4. Really excellent. Pretty tough for me but so far so good! Thanks for keeping me motivated!

  5. Thank you Melissa! You are awesome and generous with your workout tips! I plan to complete the 30 day challenge! Thanks for your inspiration!

  6. Day 2 complete. It was tough - my booty and legs are burning! - but I loved it. Thanks, Melissa. Here's to 28 more.....

  7. Great tutorial. Now I think I can follow you during the actual exercise video! Thanks so much for all your hard work!

  8. I am late for this challenge because I was sick but today I am feeling so much better. I will do day 2 first.

  9. KILLER! I repeated twice and my legs and butt were on fire. OMG, I felt like I couldn't get my breath there a few times.
    Loved it

  10. wow so intense!! couldn't imagine doing it twice! could you post a side view picture of the pendulum hop? I'm not sure if I'm doing it correctly. thank you!

  11. Yeah me!! × one your 10 min abs.

  12. Awesome!! I did day 2 yesterday, 2 rounds. (Started the challenge late, March 10th.) Feeling sore but great! So glad I found you!