30 Day Challenge: Day 22: Kick It Up a Notch (15 Minute HIIT)

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Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! This was my birthday workout, and I thought it was a lot of fun. 

One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout. 

I only got in one round of this workout, but I paired it with a 4 mile run, and 1 mile walk.

I got to wear my new workout outfit from Affitnity. New workout clothes always motivate me to get moving and get my workout done. Plus this sports bra is definitely one of my new favorites. It’s ridiculously comfortable. 

Thank you to every person who left me a Happy Birthday wish this weekend. It gave me a huge smile to see all of the wonderful comments, and to see how many people I share a birthday with (Happy Birthday to all of you!)

In the spirit of my birthday I want to announce my very first give-away! 

5 Lucky people are going to win their very own Gymboss Interval Timer! I will be announcing the details soon so be sure to check back!

I hope you all enjoy today’s workout! This week is going to be fun!

PS Don’t forget to check in on FacebookInstagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch

Repeat 1-3X

Let’s Kick Your Workout Up a Notch!

5 thoughts on “30 Day Challenge: Day 22: Kick It Up a Notch (15 Minute HIIT)

  1. Anonymous

    Hi melissa , love your workouts ,doing the 30 day challenge now, you look great in that outfit , how can i do to win that gymboss timer? Im so excited , you are blessing for all of us 🙂 thanks

  2. Anonymous

    Hi Melissa! Happy Belated Birthday. You are such an inspiration. When is your fitness competition? You have inspired me to train for such an event. A new goal for me. I will definitely be checking in with you for advice and motivation, though.

  3. You really are in tip top shape. If anything, you look slightly less ripped than last year. Are you intentionally reducing the muscle? Or is it just normal weight fluctuation? Or my imagination? Either way – you look absolutely stunning! I wish all women looked as good as you!

  4. Theresa

    The interval training makes training more fun as it offer variety and a really good work-out! Thanks for all the ideas, love them.

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