16 Minute Full Body Home Workout: Real Time

Hi Everyone,

This was my workout last night. I filmed the workout, and the tutorial separately. If you are unsure of any of the exercises check out the tutorial video.

This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning. 

Go for maximum reps during each 50 second interval. I was moving a little bit slowly last night. I worked out late, so normally I am in bed already by that time, and my body was tired. Also, I still have the sinus infection that has been plaguing me for a few weeks now. I finally broke down and accepted antibiotics from my doctor. Typically, I try not to take antibiotics unless they are necessary.

I hope you enjoy the workout. There will be a new one today, plus I am planning on going for a run outside with Jesse. If you run outside be very careful. I slipped on black ice on my way into work on Friday morning, and banged up my knee and hip. The roads and sidewalks appear to be much clearer today, but if it's too icy I will do a run on the treadmill. 

Have fun today!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises
Repeat 1-3X

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

Post Holiday Calorie Cutter Workout

Hi Everyone!

Today's workout is posted below. It felt great to be back to working out! It can be really tough to fit exercise in during the holidays. That is why I put together the blog post: 6 Workouts That Take 15 Minutes or Less

Today I did an interval workout. One round takes 12 minutes to complete. This workout can be repeated up to 3 times. It's great for fat burning, and all over toning. 

Jesse and I also did a 3.5 mile run outside. It was really tough running uphill in the snow. None of the snow was packed down yet, so the run was more difficult. 

I hope you all have a wonderful evening, and enjoy the workout! See you tomorrow with a new one!

Melissa

PS If you like the sports bra check out www.Affitnity.com and like Affitnity on Facebook

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

Repeat: 1-3X

1. Slow Mountain Climber
2. Mountain Climber
3. Bird Dog Row (right)
4. Frogger
5. Bird Dog Rose (left)
6. High Knees
7. 1 Leg Lunge Twist (right)
8. Side Step Up (right)
9. 1 Leg Lunge Twist (left)
10. Side Step Up (left)
11. Prone Heel Tap
12. Ninja Jump

6 Workouts That Take 15 Minutes or Less

Hi Everyone,

This holiday season fitting in workouts has been a major challenge for me. Add in the fact that four of my favorite people have birthday's this month, and I have been super busy, and eating a lot of foods that I don't typically eat. 

I have found myself falling into the trap of "not enough time to workout." 

Sometimes I need to remind myself that a short workout is far better than no workout. In fact, doing short intense workouts are great for your metabolism, and keep you burning fat for hours afterward. So here are six workouts that can be completed in 15 minutes or less. If you feel super motivated you can repeat any of these workouts, or mix and match them. 

-7 Minute Full Body Workout: Go through the video one time for a 7 minute workout. 
Three-pete Full Body Workout

-Intense 8 Minute Cardio Fat Stripper:
8 Minute Cardio Fat Stripper

-Intense 8 Minute Ab Workout
8 Minute Ab Workout

-10 Minute Bombshell Fat Burn
Bombshell Body Fat Burn

-15 Minute High Intensity Cardio Interval Workout
Cardio 15 Minute High Intensity Interval Training (HIIT)

-HIIT 15 Minute Cardio Cutup
Cardio Cut Up: 15 Minutes

In the Mood: Home Workout

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell  

1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist 
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift

Repeat 1-3X (My rounds, and workout information is below)

Hi Everyone,

I had so much fun with this workout! I incorporated some new moves that I really enjoyed, and switched up some of my regular moves to change the challenge. When I got home from work yesterday I talked Jesse into going for a nice run in the cold with me. We said "hello" to someone we passed, and he told us we were crazy for running in the cold! We ran 3.5 miles. 

I went through two rounds of today's workout. I felt really great, and motivated. I was "In the Mood." It helped that the song "In the Mood" by Brian Setzer Orchestra was playing in my head. I went to my best friend from high school's birthday party, and we got to swing dance to this song on Thursday. It's been almost 12 years since the last time we did any swing dancing, and it was a lot of fun!

I am still loving my Affitnity sports bra and pants. Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity

I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa

Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.

Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. 

1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

  

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

Have Fun with your Workout!

Dynamic Yoga Flow

Hi Everyone!

This was my workout last night. It's different than my typical workout. It's a combination of yoga poses, and strength training movements. I followed it up by running one mile on the treadmill. 

My sinus infection/cold hasn't quite left me yet, so I have been exhausted for the past week. I was planning a new workout tonight, but I think my body needs some extra sleep to recover. I will definitely be doing a new workout tomorrow. 

I hope you all enjoy the workout, and are having a great holiday season. :)
Melissa

Plank It Out (10-Minute Body Burn): Home Workout

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

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

Hi Everyone!

I went through this workout two times today, and I followed it up with a run outside. The weather was much warmer today, and I wanted to take advantage of it. I got in 3.5 miles, which took a little over 30 minutes. 

I still sound a little bit raspy, but I am actually feeling a lot better after working out then I did before hand. I am a firm believer in listening to the signals your body is giving you so I took yesterday off to rest and heal. I took a nap and got some extra sleep. I felt better today, and even though I am not 100% I felt ready to get back to working out. I am also taking my vitamins, and making sure I get healthy meals to help get my body back on track. 

Today's workout uses movements that will work and challenge your entire body. It's interval style, so your heart rate should stay high throughout. Interval workouts help you to achieve optimal fat burning, and rev your metabolism for hours post workout. 

If planking is difficult on your wrists, you may want to invest in pushup bars, which help maintain your wrists in a neutral position during planks and pushups. This can decrease the pressure on the carpal tunnel, and ease any discomfort you might feel. 

I hope you guys enjoy the workout! See you tomorrow with a new one! 
Melissa

Lean Lower Body Workout

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-4X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Lift and Pulse Leg Extension (right)
4. Lift and Pulse Leg Extension (left)
5. Reverse Plank Step Out
6. Roll and Lift Situp
7. Crossed Plank Downdog
8. Lunge Hop (right)
9. Lunge Hop (left)
10. Butt lift
11. Romanian Deadlift Pulse (right)
12. Romanian Deadlift Pulse (left)

Hi Everyone!

This was my workout last night. I followed it up with 2 miles on the treadmill, which took me 14 minutes, and 30 seconds to complete. I did the first mile at a 7.5 min/mile pace, and then sped up the second mile. It felt great to do a short, but quick run. It was also a good reminder to me that getting in some cardio doesn't have to take a long time. Jump Roping, or running can be a quick addition of cardio to any workout. 

When I first started running I focused on time instead of mileage. My first goal was to be able to run for 20 minutes without stopping to walk. If you have never run before it's a good way to build, and it also let's you track your progress, as you get closer and closer to your goal. 

This workout is focused on toning, and shaping the lower body. There are plenty of exercises focused on strengthening your calves, thighs, and butt incorporated into this routine. These moves help sculpt the lower body. Increasing strength in your knees, ankles, and hips can improve your stability and decrease your risk of falls or joint injuries later in life. 

It is important to maintain balance in your body, and strengthen all of your muscles. Often, people will train one "problem" muscle group to the exclusion of others. It is far more effective to train your entire body, as the increased muscle and strength will improve your metabolism, fat burning, and the overall look of your body. Focus on your overall fitness and the aesthetic results will follow. I feel strongly that your body shouldn't just look good, it should be strong, capable, and functional. 

Enjoy the workout, and have a great day. I will see you later with today's workout. :)
Melissa

5-Minute Energy Booster: Home Workout

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

Repeat 1-5X

1. Burpee
2. Heel Tap Abs
3. Surfer Jump
4. 3 Way Frogger
5. Cheek to Cheek Plank


Hi Everyone,

Tonight's workout is a quickie. It can be done in as little as 5 minutes (if you only go through it one). It will give you a quick, but challenging full body workout, and a great energy boost. 

I have been fighting off a cold/sinus infection that has left me feeling really tired all week. I wanted to do a workout that would help bring up my energy. Also, this one will come in handy because I can pair it with any of my other quick interval workouts, like: Interval Exercise Challenge, 16 Minute Ab Fat Shredder, or 15 Minute Cardio Cut Up. There are plenty of other workouts this one could be paired with. :)

I also posted a recipe for a post-workout Raspberry Vanilla Protein Smoothie. 

I hope you all have a wonderful evening. I am going to get some sleep, and get over this cold!

Melissa

Raspberry Protein Post Workout Smoothie

Hi Everyone,

The other day I made a delicious post-workout smoothie. This would also be great as a delicious high protein breakfast or snack. I made mine a little bit thicker, so it was more like a frozen yogurt type consistency. 

Having protein after your workout can promote lean muscle building and speed up muscle recovery. You should aim for about 1 gram of protein per pound of body weight throughout the day. Some research has shown that 20 grams of protein within 30 minutes of your workout maximizes the muscle building, and recovery process. 

I hope you guys enjoy!

Melissa

Ingredients:

-1 scoop Vanilla (or chocolate) Protein Powder (I use Nutracore Lean Active 7 from Total Nutrition)

- 1/2 to 1 cup water (use less for thicker consistency, more if you like your smoothie thinner)

-1 cup unsweetened coconut milk

-1 cup frozen raspberries (or fruit of choice)

-1 tablespoon natural creamy peanut butter (optional)

Put all ingredients in your blender, and blend until you reach desired consistency. Pour into a glass and drink. This recipe makes two servings. 

I am about to film my workout for tonight, and afterwards I will be making this recipe with either frozen peaches or pineapple to try a new flavor. 

Enjoy!

Melissa

PS I have also substituted my vanilla protein powder and 1 cup of water for the Greek yogurt in my Green Smoothie Recipe, when I ran out of Greek yogurt. The result was delicious! Normally I have to add vanilla yogurt to Jesse's green smoothie to make it sweeter for him, but with the protein powder he loved the flavor. 

Exercise Tummy Tuck (No Surgery Required)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Mountain Climber
2. Side Plank Getup (right)
3. Side Plank Getup (left)
4. Lift, Tap, Reach Situp
5. High Knees
6. Table Heel Rock
7. Reverse Bicycle
8. Decline Mountain Climber
9. Side Crunch Reach (right)
10. Side Crunch Reach (left)
11. Row the Boat


Hi Everyone!

This was my workout for tonight. I was planning on repeating the workout, but I ran into a bit of a time crunch so I went through it once, and ran 3.1 miles on the treadmill. I hadn't run since last week, and I have missed it. It felt great to get going. It took me 23 minutes, and 24 seconds to finish the run and it felt like a comfortable pace.

I got to wear another new workout outfit from Affitnity, and I am still in love with their products. I gave it the double test to see how it held up to a workout and a run, and I was comfortable the entire time! I saw the shorts on the cover of Fitness Magazine, and fell in love with the bright colors and cut. 

Tomorrow I will be sharing a recipe for a post-workout smoothie. It's delicious and high in protein. 

Also, thank you to everyone who has been sharing their personal progress stories with me. It is such a huge motivation to me, and each story brings such a huge smile to my face. I truly love it! 

I hope you guys enjoy the workout!
Melissa

Full Body Rejuvenation Workout

Hi Everyone!

Jesse and I went away this weekend, so I have been MIA for a few days. We planned on filming while we were away, but it didn't end up happening. I am back with a new workout today though. It is posted below. 

I have to admit it was a little bit tough to get back in the groove. When we got home I was tired, and we had a big meal at a Chinese restaurant shortly before my workout. The food was delicious, but I definitely felt the sodium in my body. Mentally I knew that I wanted to get my workout in, but it was hard to get motivated. 

Luckily when I arrived home I had a package waiting for me. That package contained a couple of FABULOUS new workout outfits from Affitnity. I have to admit a big part of my workout motivation tonight was getting to wear my new workout clothes. They are ridiculously comfortable, the fabric is supportive but soft and stretchy so I could move in any direction without feeling like anything was digging into me. Jesse was a big fan of this outfit. He couldn't stop talking about it while he was filming me. :) 

So, if you like the outfit you can check out: www.Affitnity.com and Affitnity Facebook or you can follow the fabulous designer, Zeudy Mars on Twitter. 

I hope you guys enjoy the workout! See you tomorrow. 

Melissa

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Repeat 1-3X

1. Jump Lunge

2. Elevator Ab Plank (right)

3. Elevator Ab Plank (left)

4. 90 Degree Leg Lift (right)

5. 90 Degree Leg Lift (left)

6. Single Leg Plank Knee to Updog (right)

7. Single Leg Plank Knee to Updog (left)

8. Jump Kick (right)

9. Jump Kick (left)

10. Hold and Roll

11. Weighted Heel Press (right)

12. Weighted Heel Press (left)

13. Hip Tap Abs

Sculpt and Shape: Home Workout, No Equipment

Hi Everyone!

This was my workout from last night. It was fun, and tough. I tried out some new moves, and I definitely felt it in my core. This is a full body workout, but there is some emphasis on toning and tightening the midsection. 

When I work my core I am sure to work my muscles from every angle, so that I am recruiting all of the muscles in my workout. 

I hope you enjoy this one!
Melissa



Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Triangle Tap Plank
2. Temple Tap Abs
3. Break Dance Burpee
4. Sumo Squat
5. Side Plank Reach and Drop (right)
6. Side Plank Reach and Drop (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Right Extended Situp
10. Left Extended Situp

Endurance Building Fat Blaster Workout

Hi Everyone,

This is the workout that I did last night. It took a while to upload so I wasn't able to post it before I went to bed last night. (Remember, getting enough rest is just as important as your workouts!) So here it is now. As soon as I am done posting this, I will be filming my workout tonight. 

If you follow my facebook page you may already know my big news! I won Fitness Magazine's Reader's Choice Award! It was announced today, and I can't express how excited I am about this! I am now a finalist for the grand prize!

I wish that I could put into words what this means to me. The support I received in entering this contest was amazing and humbling. People went out of their way to vote, and share the link for other's to vote. Being in Fitness Magazine would be such a dream come true to me. I started this blog because I love fitness and health. I think it's the best gift you can give someone. The chance to share that is something amazing. So thank you. :)

Enjoy this workout. I will be posting a new one shortly! This workout incorporates cardio, before, after, and throughout. It will help optimize fat burning, while sculpting and toning all over. It's a full body workout. I really enjoyed it, and I repeated it twice. 

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

Cardio: 1 mile, or 7-10 minutes of alternate cardio, such as jumping rope

1. Leg Series Right (with or without ball)
    30 seconds cardio
2. Leg Series Left
   30 seconds cardio
3. Ball Pull Abs or Frogger
   30 seconds cardio
4. Back Extension
   30 seconds cardio
5. Bulgarian Split Squat (right)
   30 seconds cardio
6. Bulgarian Split Squat (left)
   30 seconds cardio
7. Leg Raise Abs
   30 seconds cardio
8. 1 Leg Hip Thrust (right)
   30 seconds cardio
9. 1 Leg Hip Thrust (left)
   30 seconds cardio
10. Kettle Bell Swing
   30 seconds cardio

Cardio: 1 mile or 7-10 minutes of cardio of choice. 

Full Body Burn: Home Workout

Hi Everyone!

It's another day, so that means a brand new workout. :) I found the third exercise in this workout (pop ups) to be very challenging, and I share a modified version in the video below.  I also used some light weights in the video, but this workout can easily be done without the weights. I liked the additional challenge. 

This workout is very dynamic, and challenges your balance and muscles to optimize the results of the workout. Anytime you add a balance aspect to a workout it requires your muscles to do extra work to hold your body in the desired position. 

This routine definitely has some fun new challenges! As always the video and breakdown are below. Enjoy!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. High Knees (60 seconds)
2. Lunge Twist
3. Pop-up
4. Warrior 3 Row (right)
5. Warrior 3 Ros (left)
6. Plow Tap
7. Roll Up
8. Plank Step Up (right)
9. Plank Step Up (left)
10. Back Squat

Strong Body Challenge

Hi Everyone!

This was my workout last night. I tried out some fun new moves, and it was definitely a challenge! This workout will help tone and burn fat all over your body. It also helps to increase your flexibility. 

Be sure to warm up before starting this workout. I did about 5 minutes of jump roping to warm up, and about 15 half burpees (a burpee without the pushup). Also, if you decide to try out any of these moves be sure that you are focusing on form. 

Today is the last day to vote for me in Fitness Magazine's Reader's Choice Award Finals: Vote Here! You can vote from facebook on a laptop or desktop computer. Mobile devices don't work. If I win this round I am automatically one of five finalist for the grand prize, which is to be featured in Fitness Magazine, and win a car! So if you have a second please vote! :) Being in Fitness Magazine would be a dream come true. 

I hope you guys enjoy the workout. We are ringing in December strong! Let's all join together and keep the holiday weight gain at bay this year. Keep the workouts strong, stay focused, and enjoy yourself. 

Have a great day!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or complete this workout interval style, 50 seconds of work at max reps, 10 seconds of rest between exercises. 

Repeat 1-3X

1. Burpee
2. Hip Lift Tap
3. Rocking Oblique V-Up
4. Crunch Plank
5. Starfish
6. The Matrix
7. 1 Leg Squat Twist
8. Camel Twist

Repeat