Sweat & Sculpt Home Workout: 15 Minute HIIT

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Hi Everyone!

I hope you’re ready to get sweaty! Today’s workout will definitely get your heart rate up! This is a full body HIIT workout.

During this workout, focus on maintaining your form for each exercise, while also pushing for maximum repetitions. The goal is to rest during each 10 second interval, and go hard during each 50 second interval. For motivation it helps to write down your number of reps. When you repeat the workout try to beat the number of reps you originally did. It’s a great way to motivate yourself to push hard.

I am off to work, but I hope you all have a great day! Thanks for joining me for today’s workout! I am planning to film a new workout tonight, so that should be up tomorrow.

Have fun!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups 
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Repeat 1-3X

9 thoughts on “Sweat & Sculpt Home Workout: 15 Minute HIIT

  1. Great workout! I like the hard sweaty workouts. I don’t feel like I’ve worked out unless I’m sweaty. I’m an aerobic instructor, I teach the high impact Step three times a week and I do your workouts at home, so I’m getting great workouts!!! Thanks!

  2. Erin

    Awesome workout! I am 16 weeks pregnant and did this today (only thing I had to substitute was the Hoppers for safety reasons) and I was sweating at the end. Thank you for a great (and safe) workout even expecting women can do to keep in shape!

  3. Anonymous

    I’m so thankful for you Melissa, it is a pleasure to work out with you. I love the format of your blog as well, it is very accessible. I run a very busy household and promised myself I’d find 30 mins a day to get in better shape, I feel like it is possible with your excises. Thank you!!

  4. Anonymous

    Thank you for another awesome workout. I was getting so burned out doing my DVD exercises, same thing, day after day. I love all your workouts because you never know what’s next and there’s so many to choose from. I never get bored. Thanks again.

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