HIT 15 Min Cardio Cut Up Full Length

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Hi Everyone!

This workout is actually from last night. I had upload issues yesterday, and my beautiful niece’s birthday party to attend so I couldn’t spend all day at the computer waiting for this video to finish. It’s here now though! 

I thought this one was a lot of fun! I love these quick tough workouts, that burn a lot of fat, but you can always fit it in your day. Also, you can double it up if you have time. Do them one after another, or split it up and do one in the AM and one in the PM.

I did it twice in a row, and Jesse joined me for the second round. I was super sweaty by the end of it! 

There will be another workout later today, so be sure to check back. 

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise. 

I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased. 

1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

8 thoughts on “HIT 15 Min Cardio Cut Up Full Length

  1. Anonymous

    I’m really enjoying your workouts. I can finally stop surfing the web for free workouts. Thank you for caring about the health of others.

  2. This is my third day using your work out videos and I love them!!! I am so happy I found this site via Pinterst! You are so motivating and I love that you are always smiling and laughing!!!! Great stuff!!! No need for a lousy gym membership! Ill use the extra money for weights at home!!!! THANK YOU MELISSA!!!!!!

  3. Anonymous

    Melissa – you are simply awesome! Thank you so much for not only the amazing videos, but for being a complete and total inspiration! You go girl!

  4. Melissa! I LOVE this! Your videos are awesome and honestly, are the only videos I’ve ever been able to watch and do without getting bored! Thank you for being REAL in your videos and for motivating me to make a life change!

  5. Hi, Melissa,

    I began following your routines a couple of weeks ago and i must say that i love them! You are a great example of how one can get fit at home. I even have my boyfriend doing some of your routines. I wanted to ask you a question: do you do anything else apart from these routines on a daily basis? steady state cardio? running? walking etc? I usually just follow up with some walking and streches to cool down. Any advice would be very welcome. Thanks!

    • I know this is a late reply but Melissa is a runner. I don’t know how many times she runs per week but if you look at her bikini prep workouts she notes when she ran for that.

  6. Anonymous

    If I am not a runner and i really don’t enjoy steady cardio too much, are these workout enough to burn fat and get definition? Should, maybe I pick an upper body or lowerbody routine and follow it with one of Melissa’s cardio routines? Just trying to figure out a good schedule. I usually do cool down with Essentrics or Classical stretch.

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