It’s Day 15 of the 30 Day Workout Challenge! One round of this workout takes just over 21 minutes. It’s a full body workout, and a fun routine. In between each exercise there is a 35 second cardio burst. I added 5 seconds as transition time (and because I inevitably step on the jump rope at some point).
Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout.
I hope you all enjoy today’s routine. I will see you tomorrow with a new workout!
PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!
Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.
*In between each exercise perform 35 seconds of cardio of choice.
1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Seep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press
10 thoughts on “30 Day Challenge: Day 15: Full Body Fat Burn (21 Minute HIIT)”
Thanks for sharing!
I love your cat! I don’t know how you didn’t pat it 🙂 Loved the workout as well thankyou Melissa! Lulu
Thank you for the great workouts! The kitty is adorable. Tell your camera guy to put a little more coverage on kitty, too, next time 🙂
I loved this work out! The whole body felt challenged.
Thank you so much for what you are doing. This is my first 30 day challenge and I love it!
Hugs from Germany
Another challenging but great workout. I love that I’m doing the program following you. I feel like I have my own personal trainer. Thanks again Melissa.
I just love you guys. You both make a great team by working out and recording. Melissa, you make me laugh, smile, excited and hurt all at the same time. Love how real and focus you are. You keep it simple yet challenging every workout w favorite moves and new moves. Enjoy how you incorporate different muscles every move.
Thank you for your enthusiasm and dedication.
You look amazing and always sound so friendly. you must be so fun to be around.
I’ve followed this 30-day challenge so far, always doing 3 rounds of every exercise and I’m seeing major results!!
Love this one. Short but sweet!