Today is Day 1 of my 30 Day Workout Challenge. For the month of December I am committing to a minimum of 15 minutes of exercise per day. In the original post I included links to 30 different home workouts that range from 15-25 minutes to complete.
I will also be posting new workouts throughout the month, and having daily check-ins.
Today’s workout is a 15 minute high intensity, interval workout designed to strengthen and tone the entire core while burning fat. I was dripping sweat and gasping for breath by the end of the workout. If you are up for a second round go for it! We had friends coming over today so I went through it once.
When you have completed your workout for today comment on this post, or comment on my check in post on facebook. You can also tag me in your workout pictures on Instagram, or tweet your workout to me on twitter. Accountability increases your chances of sticking to your plan. If you want to take progress pictures I would love to see those too. 🙂
I hope you’re joining me for the workout challenge!
Max reps during each 50 second interval, 10 seconds of rest between exercises.
1. Mountain Climbers
2. Temple Tap Abs
3. 3-Way Frogger
4. Angel Abs
5. Mountain Climbers
6. Side Plank Leg Lift (right)
7. 3-Way Frogger
8. Side Plank Leg Lift (left)
9. Mountain Climber
10. Knee to Elbow Crunch
11. 3-Way Frogger
12. Rock the Boat
13. Mountain Climbers
14. Super Swim
15. 3-Way Froggers
86 thoughts on “Challenge Day 1: 15 Minute HIIT Core Fat Burn”
I love this idea!! I’m new to your blog… Do you have descriptions for some of the moves?
Sometimes I add descriptions and pictures with the moves. I have considered adding a database at some point. 🙂
I think you guys are absolutely adorable!! I love how supportive he is of your journey….and how genuinely impressed he is with all that you accomplish! Thanks for all that you both do!
Day 1 a day late but I am in!
I’m in!!! Day 2 workout done… ouch!
Just did this workout! Out of breath! I brought it down to 40 seconds instead of 50 and I still worked up a sweat!
I am a day behind, but workout 1 complete…good thing December has 31 days! 🙂 I have wrist issues (I can’t extend my right wrist due a carpectomy and fusion of my remaining carpals) so I had to make a few adjustments to the moves, but the key is to have good form and just keep going, regardless of how slow or how many (or few) reps you are able to complete, right???? 🙂
Just finished day2 of 30 day challenge!!! Killer!!!������
(Houstonmuneca) oh boy I just did back to back of HIIT workout!!!
Just finished day 2 of challenge!! Burning!! Repeated 2x. Feeling great.
I just discovered your blog after getting bored with other HIIT workouts on youtube- this is incredible!! Such a variety of moves and workouts! Thank you so much for keeping this free!
Completed this workout…realized how out of shape I am. 30 days in the right direction has started!
This is a good way to start a new month. Now I can build my out of shape body into a fit body.
I forgot to check in but I did this one today. I’m not promising to 15 minutes everyday since I strongly believe in rest days. Sunday is always my day of complete rest and I just feel much better having that in there, but all other days I’m on it!
Finished this and was writhing on the floor gasping for air after the last set of froggers! 🙂 Thanks for pushing me farther than I’d go myself! I’m totally on board with the 30 days–even though you had me hooked on your daily workouts back in May!!! 🙂
30-day – going strong! Finished this – inspired by your comment that you were inspired by us and ran….so I did intermittent miles for some of the cardio in the workout for a total of 4 miles with the workout – however I only went through the workout once. Thanks for a great workout and challenge!
as an aside I think it’s adorable how Jesse helps film and makes cute comments to you 🙂
Don’t watch her then! He’s not being creepy he’s being supportive. That’s what a good husband does. I think it’s sweet.
Can you please give me modifications to the froggers?
Start in Plank Position, step one foot at a time toward your hands while strongly contracting your abs. Keep the abs pulled in tight as you step one foot back to plank position at a time. Pause for a second in plank with abs pulled in tight and repeat. 🙂
Agreed he hubby’s comments are supportive and sweet. It helps paint Melissa as a real person who I admire!
Hi! I follow your blog from Italy! You are amazing!!!
Thank you! 🙂
I agree! I am so tired of hearing people complain about his comments! These workouts are awesome and for FREE! Stop participating if you don’t like it. I also think the comments are super sweet and show support. My boyfriend always makes little comments if he’s passing through and I am working out and I love it! Keep up the awesome work and don’t change a thing! Thanks for sharing all of these workouts with us! Happy Holidays 😉
Day 1 down, I modified a lot of it…..but I did it….:D Thank you Melissa Bender!!!
Perfect! Good job modifying and adjusting it to your needs. Keep up the good work!
Well written post.. After reading this post I must say this is truly a amazing start to shape up your body and make you fresh through workouts. Thanks for sharing this post with this healthy information.
You’re welcome! I am glad you enjoyed it and found it useful.
can you please show your warm-up moves as well before every of each workout.. thank you!
I absolutely LOVE how supportive you and your hubby are toward each other! I love the comments he makes in your videos and they often make me chuckle, especially when you react to them. My hubby comments when he sees me working out also. It makes you so much more real! 😀 Im just getting back into working out after recently having a baby and your videos keep me going. Thank you!
I love it too! 🙂 It motivates me to keep moving, and I think support is so important not only in sticking with your workouts, but also in relationships. I hope you’re enjoying your new baby!
You guys are so cute Melissa! Keep up the good work and know that some of us appreciate the FREE videos that you and your hubby take your time out to make and post.
Day 1 done. Thanks! See you tomorrow!
Good job @Natalea!
I guess it’s never too late. I just finished day 1 of your 30 day challenge. Pretty intense for a noob like me but I can really feel the burn..loving it. Thanks for keeping us motivated 🙂
Great job Marjorie! Thanks for taking the time to comment!
Wow! This kicked my butt! I was feeling bad about not being able to do the froggers more than a few seconds at a time but then I saw you were struggling too and you are vastly more fit than I am! So I persevered!! Ready for day #2 tomorrow!
Froggers are one of the hardest exercises for me, but that’s why I keep doing them. 🙂 Good job pushing through! It’s the challenge, and perseverance that makes you stronger.
A year ago I started a journey on a better life (better relationship with God, healthier eating, and exercise regularly) and this site has been a huge game changer for me. It’s one of the only workouts that I can stick with and I am so thankful for it!! Thanks Melissa! It is appreciated more than you understand!
I’m loving your workouts 🙂 Thank you for sharing them for free!
Have a question…i would like to start with this 30DayChalenge… the last 4 months I train after your workouts 5-6 times a week. I would like to start with this program because i would like to burn fat 😉 (currently I have 25% of body fat) and i would like to chalenge myself to that I can get below 20% and really see my abs :-D. I wonder how/how much to eat? I currently eat Paleo (would like to try the Whole30 chalenge),write in myfitnesspal what and how much i eat, i’m 171cm big and I have 136pounds. I am thanking you for your answer!! Thank you!!
Kind Regards from Slovenia,Europe
Question!!!! Its says repeat 1-3 times. Does that mean all 15 exercises? or are all 15 only what is meant to be done
wondering this as well! i tried repeating the whole workout after I finished, but it was too much! hopefully I do better tomorrow!
Thank you for posting all your videos first off. And second, did the video once through and it was pretty difficult. Hate (love) the froggers! Day 1, completed. 🙂
Just started day #1 today and I’m so excited for the next 29 days!!! You are a rock star and your hubby is a king to support and encourage you through this!!! Love everything you do…
I have been doing your workouts for about a month pretty consistently now…between this and running I have lost 6lbs and kept it off so far! Your approach is perfect and I am definitely a FAN!
Just started this 30 day challenge today – Day 1 done! Just wondering if the 15 minutes alone is sufficient or whether I should be aiming to do this a couple of times through? I know it says repeat 1-3 times at the top of this page – is that beginning, medium and hard?
Day 1 DONE! I had to finish the last few minutes this morning! This kicked my butt last night! I LOVE IT!!! Starting Day 2 in just a minute!!! Thank you again for doing this page! You are awesome!
what app are you using in this video to count 50seconds, 10 seconds, 50…..? thanks 🙂
I’m going to start with this too. I love it!!!
Do you have an alteration for the side plank lift, this is pretty hard on my knees.
Congratulations Melissa I love this blog your videos and I am committed to take this challenge starting today I am gonna take a picture before and after and let s see I hope I get a good result I am very active I go to the gym 5 days a week and I am also taking course to be a personal trainer, I love your tips and exercises… keep it up the good work!!!
day 1. fell off the wagon…again.
Today was my day one of your 30 day challenge .. I have not worked out in over a year now and I can honestly say that I had the hardest time keeping up.. I had to stop a few times but I kept going and finished the work out . I am hoping that by the end of the 30 days I can keep up with little to no stopping. Please wish me luck and if you have any tips or advice as far as more work outs or eating please send them my way I would be very greatful.
Hi Great workouts, do you achieve your shape from these workouts or do you lift heavier weights
Started day 1 with the 15 minute abs HIIT ..it was awesome! thanks
Great exercise!love you blog!
You are soooooooo awesome and crazy these exercises are no joke ! I’m so glad i found your page ! you have a great body ! I’m dripping sweat right now no need for a sec on round 😡 hahaha
Been a huge fan for a while. I actually did some of your workouts on yountube a while back then had a baby… now I have finally decided to take this 30 day challenge. So excited to see the results. Thanks for sharing your workouts with us. I would like to add a suggestion , if possible will you share with us some of the meals you eat. I’m sure a lot of us have a hard time eating the right way. would truly appreciate it. Thank you!
What a workout!!! I loved it and I can feel it. Thanks so much for posting this challenge, I really look forward to reshaping my body.
Did day 1! wow! I’m beat! Thank you I need something to get me started in the right direction. I’ve gained about 10 lbs that I really need to lose. Going to stick to this then do your 30 day abs challenge!! Thank you
I love your workouts!
Ok here it goes I turn forty eight on the 29th and desperately need to get off my duff. Ive committed to do 15-20 minutes of workout aday.
Day 1 here I come. My some turns 2 in March and I made a promise to myself to loose the extra weight before then. This is just what I need to get me started.
That first w/o is a DOOZY! I wasn’t able to keep up but I did try to stay on track with you. Gonna accept your challenge. #Let’sRock!
just finished the workout ! doing the challenge
I’m just a year late, but started the challenge today. Here’s to a fit Xmas!!
I’m starting a year late too! Fit December! So excited!
Day 1 DONE!!! I’m so weak and out of shape!! Time to get into shape, other than round!! Lol
Day 1 Done!!!
Starting my 30 day challenge today! 🙂 Great blog, great work! Thank you so much!!
Your effort reach out to Portugal! 🙂
Better late than never! Just starting the 30 day challenge again. These workouts are amazing and your husband is a hoot! Keep it up (please), both of you are so inspirational!
Going to start this challenge today. What jump rope do you use? TIA
I don’t remember the brand off hand. I can check when I get home. 🙂
HI Melissa!!! I LOVE THE NEW WEBSITE!! YOU LOOK AAAAMAZING! 🙂 Cant wait to start my 30 day challenge tonight 🙂
I love seeing stuff like this posted, people often forget how effective bodyweight training can be and instead head on over the machines in the gym – not knowing that machines tend to not give your body the full extension that it needs for a proper workout. Keep up the good posts!
Just found your blog. Today was day 1 of his challenge. I couldn’t keep up with you, but I did what I could. The side planks hurt my shoulders a lot so I’m going to switch to just holding a regular plank for now. Excited to do this. I really want to lose weight and my stationary biking isn’t doing it. I’ll do my best to keep posting progress.
Welcome! I can’t wait to hear about how it goes & how you’re feeling! Have fun with the challenge!
Today was the day I started your challenge. I’m used to do sports but alone. But I have to say it was really difficult to keep up with you. Especially the side planks !!!
It’s a different way to take physical exercise and I love it.
Hurry to see/do more.
I started this 30-day challenge. I am a mom who let a busy life get her out of shape physically and am looking forward to seeing if this works for me. I’ll try and keep you posted. Thanks for these workouts!
Love your workouts, Melissa! You’re truly amazing what you do!
Melissa just found your blog and you’re a lifesaver!!!. I’ve been at an all time low and you motivated me to get up and do something about my weight gain. I just finished day 1 of the challenge, i couldn’t keep up but i trudged thru…hope to do one more set tonight. Thank you for your exercise and motivation
Just finished day 1 of your challenge. Looking forward to the next 29 days!!
Day 2 done!
HI MELISSA ,,I WROTE TO YOU YESTERDAY. I START THIS CHALLENGE TODAY. I HAVE MADE UP MY MIND THAT I AM GOING TO RELIGIOUSLY TAKE THIS 30 DAY CHALLENGE.WISH ME LUCK.AM LOOKING FORWARD TO IT.ALSO WILL BE AWAITING YOUR REPLY ON YOU GIVING ME TIPS ON MY FOOD EATING REGIME.
Getting married this coming June, have 6 months to get in the best shape of my life and using your workouts to help get me there!! Starting with your original 30 day challenge and then going on to all the other challenges you’ve posted =)
Great workout! I realised how unfit I am! Could barely get through each exercise.