30 Day Challenge: Day 8: Lower Body Shaper

Hi Everyone!

This is Day 8 of the 30 Day Workout Challenge! As I am posting this it is currently Day 10, so I am still a few workout posts behind but I am catching up! You guys are doing great with the alternative workouts I have posted.

One round of this workout only takes 10 minutes, and it can be repeated up to 3X. You can also choose to pair this workout with cardio.

I used to rock out pistol squats and they gave me a lot of trouble tonight so I know I have to start working on them again. They are one of the best moves for shaping your thighs and glutes.

I hope you enjoy this workout! I will try to catch up with the rest of my posting tomorrow. 🙂

Melissa

PS Don’t forget to check-in on Facebook, Instagram or Twitter after you have completed the workout!

Equipment: Gymboss Interval Timer set for 10 rounds of 10/50
Sturdy Chair (or other object you can step up on).

*This workout can be repeated up to 3X. I paired it with a 3 mile easy paced run, and 10 minutes of gentle walking.

1. Side Step Up (right)
2. Side Step Up (left)
3. Single Leg Squat (right)
4. Single Leg Squat (left)
5. Overhead Reach Squat
6. Twisted Sumo
7. Pendulum Squat
8. Warrior Lunge (right)
9. Warrior Lunge (left)
10. Sit to Stand Switch

30 Day Challenge: Day 3: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to day 3 of the New 30 Day Challenge! Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.

It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.

I am off to work so I have to keep this short!

Don’t forget to check-in: on Facebook, Instagram or Twitter after you have completed the workout!

Melissa

30/50 Second Intervals

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted.
–Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X

15 Minute Cardio Sweat: HIIT Bodyweight Workout

Hi Everyone!

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge.

Unfortunately the cold that I have been fighting has come back full force. It started nearly two weeks ago, so I am calling the doctor tomorrow. I have to get back into tip top shape for the start of my next 30 Day Challenge!

The next challenge will run through the month of March and starts on Saturday, March 1st. Like my last 30 day challenge I will have daily check-ins on Facebook, Instagram and Twitter. This challenge and all of the workouts will continue to be available on my blog so if you join in later it’s okay.

I recommend keeping track of your workouts via check-in or workout journal. Keeping a workout journal can be very motivating, especially if you keep track of your reps during each workout. When you keep track of your reps when you repeat the workout your goal will be to increase the number of reps you were able to complete. It’s a great way to see how your fitness level has improved.

People often ask how long my workouts will be available. Every workout that I have done since starting my blog is still available on my site and youtube channel. You can subscribe to my youtube channel here: Melissa Bender Fitness on Youtube. Another easy way to browse my workouts is through my Fitness board on Pinterest.

I am continuing to rest my body. I have never had a cold that lasted this long so I want to do everything I can to get rid of it. I will be calling my doctor tomorrow, and as soon as he clears me to get moving again there will be brand new workouts. I can’t wait!

Melissa

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Bikini Prep Body Sculpt: Workout 20: HIIT It, Sweat It, Sculpt It

Hi Everyone!

I really enjoyed this workout. One round takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

I hope you all enjoy the workout! I am off to teach a yoga class. 🙂

Melissa

Repeat 1-3X
30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Bikini Prep/BodySculpt: Workout 16: 15 Minute HIIT

Hi Everyone!

This is a quick, but challenging full body workout. We did three rounds of this workout with our Boot Camp class on Tuesday, and when some of my students came to yoga on Thursday they were still sore. I was proud of them because that showed how much they were pushing themselves during each interval!

Last night I went through this series once after teaching an hour long yoga class. It was a fun one to repeat.

I am looking forward to filming a tough workout either tonight or tomorrow morning. I also have a workout challenge that I did last weekend to get posted. I called it the 52 New You workout. It was 52 reps of 7 different exercises for a full body workout.

Lots to look forward to! 🙂 Enjoy this workout, and remember to push yourself. Always listen to your body, but make sure you are working at a pace that is challenging to you. That challenge is what makes you stronger.

Melissa

10/50 Second Intervals with Maximum Reps.

*It can be very motivating to keep track of your reps in a little notebook. That way whenever you repeat the workout you can challenge yourself to improve.

1. Burpee
2. Leg Lift/Hip Lift
3. High Knee Clap
4. Leg Series (right)
5. Side V-Up (right)
6. Leg Series (left)
7. Side V-Up (left)
8. Cross Plank Tap
9. Rolling Burpees
10. Donkey Kicks (Frog Hopper)
11. Goddess Squats
12. Crunch & Tap
13. Side Lunge Jumps (alternating)
14. Dive Bombers
15. High Knees

Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat

Hi Everyone!

This was my workout last night. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with.

Have a good night, and don’t forget to check in with your progress: Facebook, Instagram, Twitter.

Melissa

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise).

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
-Jump Rope
3. Warrior Squat
-Jump Rope
4. Deep Squat
-Jump Rope
5. Sumo Squat
-Jump Rope
6. Split Squat (right)
-Jump Rope
7. Split Squat (left)
-Jump Rope
8. Wide Squat
-Jump Rope
9. Narrow Squat
-Jump Rope
10. Single Leg Squat (right)
-Jump Rope
11. Single Leg Squat (left)
-Jump Rope
12. Plie Squat
-Jump Rope
13. Pendulum Squat
-Jump Rope
14. Lateral Squat
-Jump Rope
15. Overhead Squat

Bulgarian Split Squat Standing

Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.

Pendulum Squat: Knee and toes face forward as you lift your leg.

Bikini Prep/Body Sculpt Challenge: Workout 5: Cardio Belly Fat Burner

Hi Everyone!

Welcome to Workout #5 of my Bikini Competition Prep/Body Sculpt Workout Challenge. One round of this workout takes 15 minutes, and it can be repeated between 1-3X.

This workout combines cardio/plyometric movements and exercises to strengthen your core from every angle. This exercise series will help you increase your fat burning, while building/maintaing lean muscle mass.

I am also sticking to the cardio challenge. I got in 2.7 miles last night. We have been having extremely cold temperatures here with wind chill between -20 to -30. I have a harder time getting motivated to workout when it’s this cold, but I feel so much better when I get moving. 🙂 What motivates you to get your workout in?

I hope you enjoy the workout!

Melissa

10/50 Second Intervals.

1. High Knees
2. Burpee
3. Plank/Knee Drop Plank
4. Butt Kick
5. Jump Squat
6. Super Snow Angel
7. Cross Jack
8. Lunge Jump
9. Heel Tap Abs
10. Ropeless Jump
11. Russian Kicks
12. Hip Twist Abs
13. Mountain Kickers
14. Frog Hopper*
15. Cheek to Cheek Plank

*If Frog Hoppers are to difficult at this time substitute regular froggers or mountain climbers.

30 Day Challenge: Day 30: 15 Minute Cardio HIIT and Body Sculpt

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.

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!

I am starting a new challenge to welcome in the new year. You can find the details here: One Month Cardio and Body Shaping Challenge.

As always, thanks for joining me! See you tomorrow with a new workout. 🙂
Melissa

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

30 Day Challenge: Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

Hi Everyone!

It’s Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. 🙂

Today’s workout is all about the lower body.

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles.

I hope you enjoy the workout!
Melissa

PS Don’t forget to check in on Facebook, Twitter and/or Instagram. 🙂

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

30 Day Challenge: Day 24: Full Body Sweat 15 Minute HIIT

Hi Everyone!

This is Day 24 of the 30 Day Workout Challenge! Thanks for sticking with me!

Today’s workouts is a full body workout routine. One round takes 15 minutes (Jesse and I have tons of holiday fun going on so it was only one round for me today). For this workout all you need is your body and a chair, step, or sturdy surface to step up on.

Full body workouts are my favorite. A lot of research has supported the idea that multi-joint movements like you can find in this workout maximize the impact of your workout. Full body routines like this one can also support full body health, muscular balance and strength without over-training.

Interval style workouts allow you to work at your own pace. If you keep track of your reps (a workout notebook comes in handy for this, or a note on your phone) you will be able to see the progression of your strength when you repeat this workout on a future date. Remember, go at your own pace. It should be challenging for you! Challenge creates strength, change and results.

Enjoy the workout! I will see you tomorrow for Day 25!
Melissa

Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

30 Day Challenge: Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary …

Hi Everyone!

Welcome to Day 22 of the 30 Day Workout Challenge! First of all Congratulations for sticking with the challenge! We are going to close out the challenge going strong. 🙂

Today’s workout is a challenging cardiovascular, plyometric workout. This one will challenge your muscular endurance, strength, and balance. You don’t need a treadmill to get in a great cardio workout. HIIT has scientifically proven benefits for muscle building and fat burning. It can be used for cross training, or as your primary workout.

I was tired going into this workout, and it felt extra challenging to me. I look forward to repeating this one again when I’m not so sleepy. I am typically off on Sunday’s, but I worked a full shift and then headed straight out to look at venues for my sisters Bridal Shower. By the time I got home I was ready to go to sleep, but I wasn’t willing to miss a day of the 30 Day Challenge. It’s nice to have something to keep accountable to, and every day that I see your workout check ins I am so excited to be sharing a passion for fitness and health with so many people. 🙂

Enjoy the workout!
Melissa

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

30 Day Challenge: Day 16: 15 Minute Body Toning Workout (HIIT)

Hi Everyone!

Sorry for getting this posted late! This was my workout last night. My sister and niece came to visit me so I got in a late workout yesterday. I didn’t miss my workout! This is Workout Day 16 of the 30 Day Challenge.

This is a full body workout, and you will definitely work up a sweat! I alternated cardio moves with strength building exercises and completed the workout in 10/50 second intervals. The pacing of this workout helps to maximize calories/fat burned during the workout, while increasing your strength and endurance.

I went through this workout once. I wanted to repeat it, but I didn’t have enough time last night. It can be repeated up to 3X if you have the time, motivation and energy! 🙂

The check-ins are still going strong, and I have started receiving some great progress pictures! Don’t forget to check in. It makes you more likely to stick with the challenge. You can check in on Facebook, Instagram or Twitter.

Enjoy the workout!
Melissa

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day.

Remember, it’s never to late to make a healthy change in your life, so if you are just starting the challenge it’s okay!

Today’s workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class.

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow.

I hope you all enjoy today’s workout! See you tomorrow for day 13. 🙂

Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

30 Day Challenge: Day 9: 15 Minute Cardio HIIT Fat Melting Workout

Hi Everyone!
Today’s Day 9 workout was intense! It’s a 15 Minute Cardio HIIT workout. It utilizes plyometric moves to burn fat, and get your body working at a high level of intensity. I definitely felt the burn during this workout.

I followed this routine up with 2 miles of running on the treadmill while Jesse went through the workout. I kept the pace comfortable (8 minute miles), and it felt great after the high level of intensity of this workout.

This is definitely one I will be repeating. It’s added to my list of quick cardio favorites. If I am ever in a hurry and want to get in a tough workout this will be one of my go-to routines.

Check-ins for the 30 Day Workout Challenge are still going strong. A few people have told me that they pushed through workouts they probably would have skipped otherwise because they didn’t want to miss a check in! I LOVE seeing your comments, pictures, tweets, and like’s telling me that you are in on the challenge. 🙂 If you haven’t checked in yet today you can do so on: Facebook, Twitter, or Instagram.

See you all tomorrow! Enjoy the workout!
Melissa

50/10 Intervals. 50 seconds max reps, 10 seconds rest between exercises.

1. High Knees
2. Burpee
3. Jump Kick (right)
4. Jump Kick (left)
5. Russian Kicks
6. Squat Jump
7. Mountain Climber
8. Lunge Hop (right)
9. Lunge Hop (left)
10. High Knees Tap
11. Frogger
12. Heel Tap Squat Jump
13. Plank Jack
14. Pop Up
15. Low Jack

30 Day Challenge: Day 2: Full Body Fat Melting Workout

Hi Everyone!

Today is Day 2 of my 30 Day Workout Challenge! The challenge is completing a minimum of 15 minutes of exercise per day for 30 days.

Yesterday I did a 15 minute workout: Day 1: 15 Minute HIIT Core Fat.

Today I did a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps.

This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time.

I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted.

I was so motivated by seeing everyone’s check in posts for the challenge that I followed this workout up with a run on the treadmill. I definitely surpassed my goal of 15 minutes per day today. I got in a total of 43 minutes of exercise, and I feel amazing. Thank you guys for the motivation!

Keep checking in here or on facebook, twitter, and instagram!

See you tomorrow!
Melissa

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)

Full Body Sculpting: 20 Minute Fat Burn HIIT

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

Hi Everyone!

Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I followed this workout by running a few easy paced miles. I am running my first half marathon on Saturday, so I am tapering back my mileage a bit this week so I will be rested.

My sister gave birth to a gorgeous baby girl yesterday. I was tired all day from the excitement (and staying up all night Saturday just in case the baby was born!) I am glad I made the effort to get in a hard workout today, because my energy was so much better afterward.

Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂

Melissa

15 Minute Interval Workout: Body Weight

Hi Everyone!

It’s time for another 15 Minute Interval workout! More proof that you can get in a heck of a workout with your own body weight.

Go for max reps during each 50 second interval (without sacrificing form!) There is a 10 second rest break between exercises.

Jesse went through this workout last night too, and he enjoyed the full body challenge! Don’t forget, if you need to modify a movement that’s totally fine. You want to work from your current level, and always push yourself. Just don’t get into a rut. Remember to challenge yourself periodically to see if your strength has progressed to the harder variations yet. 🙂

Enjoy!
Melissa

PS I went through this workout 1X, and did interval style inclined walking on the treadmill for some additional cardio. The walking was my warm-up while I waited for Jesse to get home from coaching cross country.

Repeat 1-3X

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

15 Minute Cardio Sweat: HIIT Body Weight Workout

Hi Everyone!

It felt so good to get in a hard workout today! Being off my normal workout schedule has been both frustrating and motivating, because now I am raring to go! This was a tough workout to start getting back on track with, but it was just what I needed. This is a major fat burner, that also focuses on creating lean muscle.

I did one round for reps (20 reps per exercise, 100 High knees, 60 Mountain climbers), and then filmed the video interval style. It was challenging, and I loved every second of it.

We are getting settled into our new house!

I hope you all enjoy the workout,

Melissa

10 Minute HIIT Interval Bikini Body Toning Workout

Hi Everyone!

Do you have 10 minutes to get a stronger, healthier, more toned body? 🙂

One round of this workout takes only 10 minutes, but it should get you sweating. If you have time you can repeat the workout, or even break it up and go through it a couple of times throughout the day.

We are all busy, but it’s important to take time for your own health. I read today that consistent exercise adds an average of 7 quality years onto your life. That’s a pretty major statistic.

🙂 Enjoy the workout!
Melissa

PS I used dumbbells in this workout. If you don’t have any you can complete the exercises with body weight only, with canned soup/veggies, or even a water bottle or milk jugs.

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag

10 Minute Lower Body Cardio HIIT: Thigh Burning No Equipment Home Workout

Hi Everyone!

Get ready to sweat! One round of tonight’s workout only takes 10 minutes, but by the end of it you should be dripping. My thighs were quivering and I didn’t think I was going to make it through a second round (but I did). The video is below.

I mixed things up a bit and reversed the workout for round 2. It was tough, and I felt fantastic afterwards!

This is a fat burning, muscle toning workout. You can do one round, repeat rounds, or even break up your workout and do your rounds at different times during the day. If you put in the work you will get results. You will grow stronger, healthier and more confident in what your body is capable of.

I firmly believe that working through HIIT workouts also trains your mental determination. It teaches you that you are capable of more than you think you are. When you first start it doesn’t matter if you begin with 10 seconds of work, followed by 10 seconds of rest. Find your starting place, and go from there. Build up and keep challenging yourself. Don’t forget to warm up before you start!

Melissa

Post Workout: Sweat!

1. High Knees
2. Jump Squat
3. Pop Up
4. Russians
5. Lunge Hop (right)
6. Lunge Hop (left)
7. Cross Jack
8. Pendulum Hop
9. Surfer Burpee
10. Mountain Climbers

Repeat 1-3X

Pop Up Part 1

Pop Up Part 2

Cross Jack Part 1

Cross Jack Part 2

Lunge Hop