Monday, March 3, 2014

30 Day Challenge: Day 3: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to day 3 of the New 30 Day Challenge! Today's workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements. 

It's a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it's own and repeated up to 3X. 

I am off to work so I have to keep this short!

Don't forget to check-in: on Facebook, Instagram or Twitter after you have completed the workout! 


30/50 Second Intervals

-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
-Gymboss Interval Timer 

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X


  1. Thank you, Melissa! This website and your dedication to helping others is so wonderful!

  2. done!! day2+3 one round each!!! great great workout! thanks Melissa

  3. This workout was great!! I am a fan!!

  4. Ugh, I'm drenched. But it was fun!

  5. Hi Melissa! I started following your workout towards the end of last year and so far I'm loving it! I started this challenge late so I did day 3 and 4 today. Totally killed me but still loving it! Thanks for all your great workouts!

  6. I forgot how GREAT this workout was. Loved the variations. This is one of my favorites.