30 Day Challenge: Day 30: 15 Minute HIIT

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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. 

I will be filming an additional Day 30 workout tomorrow (this is the Day 30 workout from the Original 30 Day Challenge). Today I went straight to my sisters wedding gown fitting after work, so there was no time to film a new one tonight. (She is going to be a stunning bride!)

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!

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

8 thoughts on “30 Day Challenge: Day 30: 15 Minute HIIT

  1. love this one! i did 2 rounds with weighted vest, and 1 and a half pound ankle weights, then a victory lap with no weights!
    i am really looking forward to you next cardio ab month, cant thank you enough, and one more thing so glad we have the same name when Neil says come on melissa looking good i think is is talking to me and it makes me go stronger lol

  2. Anonymous

    Hi Melissa…Absolutely love your blog…ypu have inspired me to work with my body…and am in love with the way I feel now…thanks for changing my life!!Though would appreciate if could sharebsome tips to loose weight around your neck/face (lessar chubby cheeks..;))…many thanks once again! !

  3. Anonymous

    Just finished this challenge and am looking forward to the next 30 day challenge. I think I’m a benderfitness.com junkie!

  4. Rhonda

    I’m your #1 fan, now that you’ve transformed my core, and my bum, especially because I never really had one, before, it was so flat and ugly, and now I can see them and show them off in jeans, now that I have one, ha!
    Is there any way that you could # your challenges, 1st 30 day, etc. I kept getting confused when I would travel, I would go search for it, and couldn’t remember which one I ended up on. Besides I did 3 of your 30 day challenges and now I want to go back to the first one and do 2 rounds on each of them, instead of one. I guess I wasn’t in that great of shape, but now that I’m looking good, I feel good, thanks to you! 😉

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