30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary …

Please follow and like us:
Pin Share

Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. 🙂

Today’s workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don’t need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout. 

I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I’m not so sleepy. I am typically off on Sunday’s, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn’t willing to miss a day of the 30 Day Challenge. It’s nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. 🙂 

Enjoy the workout!

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

11 thoughts on “30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary …

  1. Melissa, i’ll perform this workout tomorrow morning even though it’s Christmas, 15 minutes are mine! eh eh I do understand the feeling when you train in the late evening after a whole day out… so congrats! 😀 Merry X-mas to you and family!

  2. Melissa, how many hours of sleep do you average a night? At times I go to bed late (due to work, chores, kids homework, etc) and I sometimes feel too tired to work our if I get less than 5 or 6 hours of sleep. So you still workout if you get less than 5 hours of sleep ?
    PS: I love your workouts! Thanks for your dedication. Merry Christmas!

    • I try to always get at least 6 hours of sleep, and I do much better when I get between 7-8 hours. On work days I typically get 6.5 hours of sleep. I have been trying to get to bed earlier, but there is always so much to do after work that it’s difficult. It’s actually one of my goals over the next month to get at least 7 hours of sleep per night. Sometimes the rest will be more beneficial then the workout so see how you feel and try to get in 4-5 workouts per week.

  3. Anonymous

    Hello Melissa! I can’t thank you enough for posting your workouts for us all to do along with you! Extra special thanks for continuing on with tonight’s workout even though you were exhausted. I have not posted until now, but have been doing the 30 day challenge workout and have also incorporated your ab workout along with it, and then I run 3.5 miles each day as well. I am so excited to have found your website and have posted you on my Facebook page and have pinned you to my Pinterest page as well, hoping to get my friends moving! I love that I can be done with your workout in 15 minutes or so and get on with the rest of my day. Keep up the great work, you are a beautiful person, inside and out! Debbie

  4. Jane

    Melissa !
    I am still going strong with the 30 day challenge. I have more energy and I am gradually toning up. I am taking my daughter and God-daughter on holiday next month to celebrate their 16th birthday and I want to be toned on the beach! Thank you for your fab, motivational workouts. Jane. UK

Leave a Reply

Your email address will not be published. Required fields are marked *