30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

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Hi Everyone!

This is Day 30 of the 30 Day Workout Challenge! Congratulations! You have made it to the final day. 🙂 Today is another quick 15 Minute HIIT workout, that combines cardio with body sculpting moves. If you’re up for it you can repeat this workout up to 3X. 

Hopefully at this point you are feeling fabulous, stronger, and healthier than when you started. Consistency is the key to success, and one of the main goals of this workout was to build a healthy habit that fits into a busy lifestyle. 

If you took photos, or just want to share your progress through the 30 Day Workout Challenge please leave a comment below or on Facebook!

I am starting a new challenge to welcome in the new year. You can find the details here: One Month Cardio and Body Shaping Challenge

As always, thanks for joining me! See you tomorrow with a new workout. 🙂

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

16 thoughts on “30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

  1. Anonymous

    I used this as day 1 of the body shaping January challenge. I like to follow a couple days behind since I usually work out in the morning that way I don’t need to wait for a new workout to be posted 🙂

    I did 20 minutes on the bike.. wish I could run but I have had hip problems since high school and it’s not an option for me! And I did 1 round of this workout. I struggled with the core exercises and am trying to improve my core strength in January 🙂

    Thanks as always Melissa 🙂

  2. Anonymous

    I’m starting the bikini competition workout series that you posted in January of last year. But this workout looks great too so once I am done with the series I am on now I will come back and do this one. You are great by the way! Wish I would have found you sooner!

  3. What a way to finish the 30 day challenge….froggers AND mt. climbers side by side…that was tough! cant wait to start the bikini challenge…feeling stronger by the day thanks to you Melissa!

  4. Sara

    I did it!!!! Finished another 30 day challenge. Feels good to complete these & feel stronger at the end. Thank you Melissa.

  5. Jane

    I did it!! What a fantastic thirty day challenge. I feel great. Thank you Melissa! I will be starting another thirty day challenge tomorrow. Jane, Uk.

  6. Ashley

    You and your workouts are so fantastic! My sister and I just teamed up to do this 30 day challenge for the first time and made it! So reasonable with the short time frames-no excuses not to work it in…even when the kids need to be off to school by 8 a.m.! You are real (hey, you get tired too and you are super fit!) and still deliver a great workout that gives the biggest bang for the buck in the least amount of time. I’m all about efficiency and your workouts deliver. Thanks so much!!!

  7. Thank you for this challenge, Melissa! I completed it bare minimum with 1x each day’s workout (was working night shifts and needed to sleep as much as I could) and still saw results. Look forward to tackling the next one.

  8. Well I’ve loved the 30 day challenge but got walking pneumonia on day 22 and haven’t got back to exercise yet. I am glad that you have the days that I’ve missed all in one spot so that I can finish what I started once I can breathe again. Thanks Melissa!❤️

  9. Anonymous

    Thank you so much for these amazing workouts!!! I had a goal of forming a new healthier habit for this year and this 30 day challenge was exactly what I needed! I’m so glad a friend told me about your workouts. Thank you for sharing all your healthy tips and workouts, I know it has helped me change for the better! ❤️

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