30 Day Challenge: Day 9: 15 Minute Cardio HIIT Fat Melting Workout

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Hi Everyone!
Today’s Day 9 workout was intense! It’s a 15 Minute Cardio HIIT workout. It utilizes plyometric moves to burn fat, and get your body working at a high level of intensity. I definitely felt the burn during this workout. 

I followed this routine up with 2 miles of running on the treadmill while Jesse went through the workout. I kept the pace comfortable (8 minute miles), and it felt great after the high level of intensity of this workout. 

This is definitely one I will be repeating. It’s added to my list of quick cardio favorites. If I am ever in a hurry and want to get in a tough workout this will be one of my go-to routines.

Check-ins for the 30 Day Workout Challenge are still going strong. A few people have told me that they pushed through workouts they probably would have skipped otherwise because they didn’t want to miss a check in! I LOVE seeing your comments, pictures, tweets, and like’s telling me that you are in on the challenge. 🙂 If you haven’t checked in yet today you can do so on: Facebook, Twitter, or Instagram.  

See you all tomorrow! Enjoy the workout!

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises. 

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack


15 thoughts on “30 Day Challenge: Day 9: 15 Minute Cardio HIIT Fat Melting Workout

  1. Anonymous

    Thank you for doing the 30 day workouts! Im loving them! I am dripping with sweat!
    I think that more stretching videos would be helpful (not yoga, just regular stretching). As a blogger myself, i know i like ideas, i hope this helped!
    Cant wait for the next workout!

  2. I’m behind on the challenge (started late), but did this tonight. There is no way I would have worked out on a Friday night w/o the motivation from you! Also, this is the first time I have done the Russian kicks without stopping! Woohoo!!!

  3. Jennifer

    Melissa, LOVE all your workouts. quick question- on quick workouts 20 or less do you repeat them ? And Im assuming cardio is everyday in addition to these?

  4. Anonymous

    Melissa, I am sooo glad that a friend told me to go to your site. I love it, thank you so much. Keep up the great work! 😉

  5. Anonymous

    Yay!! Day 9 down. This was a good one. Over 2 years later and this 30 day challenge is still AWESOME! Thank you so much for sharing your workouts with us all. I’m really excited to find such a great resource to help keep me on a healthy track. You’re very inspiring Melissa. I love that you’re so real about it all… and that’s there’s still so much to explore on this great site.


    I absolutely loved this workout and will definitely be revisiting this one alot. Loved the jump kicks, I am a child of the 80s and made me feel like the karate kid haha. so happy I found your site I LOVE IT. thank you so much x

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