Sunday, February 1, 2015

15 Minute HIIT Interval Workout: Body Weight

Hi Everyone!

This is workout #30 of my HIIT the New Year Hard Workout Challenge!

I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate's Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. 

Today's workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. 

I hope you have a great day, and enjoy the workout!

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50. 

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger


  1. Hi Melissa, Just wanted to give you a huge thumbs up for helping me acheive my 4% goal for January! Found out about you via dietbet and love your workouts. I've done them every day this month. It's really motivating to see that you are in amazing shape and yet still end up getting sweaty in your workouts. Love your videos, esp compared to some of the cheesier fitness stuff on YouTube. I'll keep on it this month- want to lose another 6 pounds... and maybe even find my abs under there!

  2. That was a great workout! Thank you! I plan to keep following your workouts.

  3. This kicked my ass..during temple abs i was like ouch!! Loved it! Pauline please don't hurt yourself! Says no one ever! I had great workout with you everytime! Anyways, I did only 1 good round and followed with 10min stretch. Feeling a bit tired today, but felt so proud i made it thru!