30 Day Challenge: Day 2: Cardio HIIT 15 Minute Body Weight Fat Burn

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Hi Everyone! 

Welcome to Day 2 of the 30 Day Challenge! Today’s workout is an intense 15 Minute Cardio HIIT Fat Burn. This is a great workout for sculpting the thighs, legs and glutes, while burning fat all over. If you are up for a more intense challenge you can repeat this workout up to 3X. 

For today’s workout I also filmed a tutorial video (which you can find below). In the tutorial I demonstrate proper form for each exercise, as well as modifications. Always focus on form. If you aren’t ready for the harder variations (yet!) work your way up to them. You will get more out of the workout by performing each exercise correctly. 

Today I got to use my new Gymboss Interval Timer. I loved it! It was convenient, simple, and I didn’t have to worry about accidentally stepping on my phone. Plus I like the color. 🙂 

Don’t forget to Check In after you complete the workout. The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on FacebookInstagram or Twitter

Have fun and don’t be afraid to work up a sweat!

PS If you are following along on Facebook I posted a link to my Burpee Burn Workout for anyone who couldn’t wait for this workout to be uploaded. 


Full Length Workout:
10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel. 

20 thoughts on “30 Day Challenge: Day 2: Cardio HIIT 15 Minute Body Weight Fat Burn

  1. Hi Melissa! (Sorry for my english, i’m portuguese!) 🙂 Can I do two challenge workouts at the same day, two in one? I have another plans to do at my bike and run, my job don’t allow I workout everyday and I have to do rest day 1-2 times a week… I love your challenge’s, but I can do that in a integrate way! Do you understand my doubt? Thank you! P.S.: You inspire me! 😉

  2. Anonymous

    Thank you Melissa! You are awesome and generous with your workout tips! I plan to complete the 30 day challenge! Thanks for your inspiration!

  3. wow so intense!! couldn’t imagine doing it twice! could you post a side view picture of the pendulum hop? I’m not sure if I’m doing it correctly. thank you!

  4. Tia

    hi, Love your site!! Question: is there any way to group all of your challenges in order due to there being other challenges with the same day 1,2, 3. I am doing the 30 day hiit cardio and have to search through a lot of videos to find the correct one and even then I a not certain if it is the correct one. a reply would be Greatly Appreciated!! Thank you so much.

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