Saturday, March 29, 2014

30 Day Challenge: Day 26: 23 Minute HIIT



 Hi Everyone!

This is Workout #26 for the 30 Day Challenge! This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Today is the last day to enter my Gymboss Interval Timer giveaway! You can enter HERE for a chance to win one of 5 Interval Timers: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight's workout!
Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on FacebookInstagram or Twitter




Equipment: 
Gymboss Interval Timer and a chair, bench or stability ball to put your feet up on for decline pushups.

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Repeat 1-3X

29 comments:

  1. You redid your wall!! Great workout! Thank you!

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  2. LOVE this workout! Thank you!

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  3. I love interval workouts as I find they burn fat and define muscle better than anything else I have tried!

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  4. I love how efficient HIIT is. The return I get for the time I invest is amazing. I also love that the high energy that is maintained through the workout keeps my little ones interested in exercising with me!

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  5. I enjoy your workouts! Easy to follow along and I appreciate your energy! Thank you :-)

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  6. Interval training is great for many reasons. I love it!!

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  7. Because it doesn't leave me bored!

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  8. I love interval because they are challenging and effective!!

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  9. I like HIIT workouts because they are fast and effective.

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  10. Interval workouts are just one of the most efficient ways to get most out of your workout time. They get the job done, fast and dirty.

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  11. I love HIIT workouts because they show results fast.

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  12. I am a fan of interval training because they actually work! I see results in a short amount of time and my endurance builds up quickly. Thank you thank you thank you for bringing us great workouts!

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  13. I love interval training because they burn more calories and fat.Interval training also pushes me harder. I would love a gymboss interval timer so I can push myself harder in order to reach some of my goals. :)

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  14. Love your workouts! Interval training allows for maximum workout potential in a smaller amount of time
    As a mother of 3 of need to get my wokouts in quick:)

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  15. Thanks for ur hard work and commitment. You are a life saver. Love all ur workouts, they've saved me so much money. #homeworkout.

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  16. I love interval training, I count my reps each round and when is second round I compete and push myself harder to beat my last best.

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  17. I love interval workouts because you can accomplish so much in a short amount of time and they can be done anywhere. They give you no excuse .

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  18. I like doing intervals because it's a fun way to mix up my routine! It's also fun to challenge myself to improve from my previous workouts.

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  19. I love interval workouts because they push me to the next level of fitness and you get more bang for your buck - meaning you get more done in less time! Besides, they are fun, fun, fun!!!

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  20. Melissa, I have done all of this 30 day challenge so far. Loving it. Love interval training. Hope to win one of the timers for my workouts.

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  21. I love interval workouts because they really make you work hard and I feel so accomplished at the end!

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  22. I see results with HIIT!

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  23. I love HIIT because its short and brutal

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  24. Yes, I totally agree with the above after having been the original yo-yo queen ...it is great advice!

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  25. These are such great workouts! Thanks so much for sharing!!

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  26. getlindagetfit@gmail.comApril 2, 2014 at 7:33 AM

    Your workouts are great! Quick question. What brand are the pink tights you are wearing here? Love them.

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  27. Another great sweat. Great job Melissa!

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  28. wow, this one was so damn tough!

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