15 Minute High Intensity Home Cardio Workout Real Time


Hi Everyone!

I’m back, and I’m feeling much better today! I didn’t feel like yesterday’s illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over. 

Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don’t want to shock your body by just stopping. You can walk or march in place as your heart rate lowers. 

I hope you guys enjoy the workout!

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister


9 thoughts on “15 Minute High Intensity Home Cardio Workout Real Time

  1. Anonymous

    Melissa, thank you so mush for the great workout. I admire how nice and easy you exercise. Your workouts are challenging and I am about crying doing them and my face is distorted. But I am not going to give up. Is it necessary always to do cardio before / after the workout to achive results?
    Thanks again.

  2. I believe that I will finally stick to a workout regimine if I continue following you and your videos. Thanks for being an inspiration!!

    Sidebar: your hubby is so presh with his encouragement and randomness. “mountain climbers, aww yeahhh!…shucky ducky”. Love his comedic relief.

  3. Anonymous

    Hi, I was wondering what move can I sub in for Ninja jumps? I find myself unable to do them. More of a mind over matter thing I guess. :) Jumping Jacks? Jump Squats? Thanks!

  4. Anonymous

    I love all your workouts and videos, but it would be nice if you wouldn’t count out loud. We all move at a different pace so while you might be on jumping jack number 5 for example, someone else watching it might be way ahead or way behind. It makes it hard to keep count of my own moves when I hear you out loud and I can’t turn the volume off because I need the instruction

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