30-Minute Full Body Home Workout & Fat Burn

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Hi Everyone!

Are you ready to work up a sweat and get in a great workout? One round of today’s workout will take 30-Minutes if you do it interval style as I demonstrate in the video below. I have also included options for repetitions with the workout breakdown.

I went through this workout 1X today Interval Style. I plan on repeating it tonight for repetitions to vary the challenge. This workout includes moves to challenge your muscles in all planes of movement. This helps recruit some of the hard to reach muscles & create muscular balance with all over strengthening.

The cardio bursts incorporated throughout the workout help to maximize your fat burn. I wore my heart rate monitor during this one and burned just over 300-Calories during one round of the workout.

I will be working on posting some of the recipes that were requested on Facebook & instagram. I plan on sharing more healthy eating and meal prep ideas. I placed my first food order through Thrive Market today. You can click on the link to find more information here. I will be reviewing the service after I get my first order.

Have fun with today’s workout!

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X


Curtsy Lunge Curl: Part 1


Curtsy Lunge Curl: Part 2


Down Dog Dolphin Press: Part 1


Down Dog Dolphin Press: Part 2


Sit to Stand Thigh Sculpt: Part 1


Sit to Stand Thigh Sculpt: Part 2


Sit to Stand Thigh Sculpt: Part 3


Side Plank Leg Lift: Part 1


Side Plank Leg Lift: Part 2


Windshield Wiper Dip: Part 1


Windshield Wiper Dip: Part 2


Windshield Wiper Dip: Part 3


Lunge Jump Squat: Part 1


Lunge Jump Squat: Part 2


Lunge Jump Squat: Part 3


Down Dog Toe Touch Reach: Part 1


Down Dog Toe Touch Reach: Part 2


Pretzel Lift


Squat to Curtsy Lunge Kick: Part 1


Squat to Curtsy Lunge Kick: Part 2


Squat to Curtsy Lunge Kick: Part 3


Warrior Row: Part 1


Warrior Row: Part 2


Side Plank Hold


Single Leg Frogger Pushup: Part 1


Single Leg Frogger Pushup: Part 2


Wood Chopper: Part 1


Wood Chopper: Part 2




13 thoughts on “30-Minute Full Body Home Workout & Fat Burn

  1. kerrigan007

    Looks amazing Melissa! Will try this tomorrow since today is my day off (and i’m extra sore too). I love those full body workouts!

    • kerrigan007

      Update, finally done. It was great. I alterned with burpees & bend over rows for the cardio intervals. I know rows aren’t cardio but I love them and need to gain some strenght in my back.

  2. Chelsea

    Can’t wait to try this out tomorrow morning!! My goal is to do 2 rounds. 1st round interval style and 2nd round for reps!!! Thank you so much for this!

  3. Jules

    Ok, just finished one round! So fun and challenging! Love the push-up variation towards the end. Paired this with a 5 mile run with my kids on bikes

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