30 Day Challenge: Day 20: Belly Fat Banisher Ab and Fat Burn HIIT (15 Minutes)

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Hi Everyone!

This is Day 20 of the 30 Day Workout Challenge! This workout is focused on burning fat, and toning the mid-section. One round takes 15 minutes, and can be repeated. 

I followed this up with a 1 mile walk on the treadmill. I was feeling a little bit tired today, so I listened to my body and kept the total workout a little bit lighter.  I felt great after getting in some exercise, and my energy improved a lot. 
I have really enjoyed jumping rope lately so I chose that for my cardio bursts today. Other options include: high knees, mountain climbers, froggers, jumping jacks and jump squats. Varying the cardio bursts will change the intensity of the challenge. 

Enjoy the workout! I’ll see you tomorrow for Day 21!
Melissa

10/50. 10 Seconds of Rest, 50 Seconds Max Reps

1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope


30 Day Challenge: Day 19: Dumbbell Interval Sculpt

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Hi Everyone!

Welcome to Day 19 of the 30 Day Workout Challenge! This quick dumbbell workout routine is great for sculpting and shaping. 

I followed this workout by a 30 minute run on the treadmill. I was in the mood to run and sweat. I got in 4 miles and it felt amazing. 

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest. 

There will be a new workout today for Day 20. First we are off to a celebratory dinner for my sister, Kristen (you can see Kristen and her fiance in the Wedding Boot Camp Workout and the Sister’s Home Workout). Kristen just graduated at the top of her class for her Associates Degree in Business, and starts at Pitt for business in January. 

Enjoy, and I will see you later tonight with Day 20s workout challenge!
Melissa

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)


30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn

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Hi Everyone!

It’s Day 18 of the 30 Day Workout Challenge! Today is also Jesse’s 30th Birthday! 🙂 

This workout was great! I got in a fantastic sweat and one round took just over 23 minutes. I repeated this workout twice, and we filmed the second time through. 

I increased the length of the cardio intervals by 15 seconds to increase the cardiovascular challenge and fat burning benefits. I love jump roping (even when I step on the rope, haha). If you are interested in some of the health benefits of jumping rope check out this article: Health Benefits of Jumping Rope. 

I hope everyone enjoys today’s challenge. Don’t forget to check in after you get in your workout for the day: Facebook, Instagram, Twitter. 

We are off for more birthday celebrations!
Melissa

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee


30 Day Challenge: Day 17: Yoga Stretch and Recovery

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Hi Everyone!
This is Day 17 of the 30 Day Workout Challenge. 🙂

This is an active recovery workout to stretch out the entire body, get the blood flowing to any tight muscles, and help remove any lactic acid build up from your body. This yoga flow takes 20 minutes. 

Yoga is amazing, because when you finish a yoga flow your body has a different kind of energy than it does when you finish a high intensity workout. If you are trying both today compare how you feel after each one. Additionally, research has shown that yoga increases your body awareness and decreases over eating. The theory is that as you raise awareness of your body you are able to more accurately interpret hunger signals vs boredom. 

I also got in a 3 mile run, so I am attaching a HIIT Cardio Workout video as well.  

I hope you all enjoy the Day 17 workout! I am late getting this posted, so Day 18 will be posted this afternoon. 🙂

Melissa

PS Keep Checking In! Facebook, Instagram, Twitter. 

15 Minute High Intensity Home Cardio Workout

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

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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 15: Burpee Body Burn HIIT: 19 Minutes

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Hi Everyone!

Today’s workout was intense! It’s day 15 of the 30 Day Workout Challenge, and I wanted to go hard. 🙂 This workout will get your entire body working on high, with major fat burning. 

Prior to this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine! 

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn. 

I hope you all enjoy today’s workout! Keep checking in for the 30 Day challenge: Facebook, Instagram, Twitter. 

Melissa

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)


30 Day Challenge: Day 14: Tight Booty, Toned Abs

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Hi Everyone!

This post should have gone up yesterday! Sorry for the delay on Day 15 of the 30 Day Exercise Challenge. Today’s workout video is below. 

I threw Jesse a birthday party yesterday to celebrate his 30th birthday (which is coming up on Wednesday). I planned on filming a new workout before everyone arrived, but some of our friends came an hour early so they could have more time to spend with us. We had people over from 2 PM until 2 AM, so I decided to take an active rest day. 

An active rest day is a great way of still getting in some physical activity/exercise, while also allowing your body to rest. Walking or jogging are great options for active rest days. I was on my feet from 9 AM on yesterday: cooking, helping to carry up tables, and then entertaining. 

I have attached an older workout video below for those of you looking for something new to try, and there will be a new workout today. 

Enjoy!
Melissa

PS Don’t forget to check in on Facebook, Instagram and Twitter!

Tight Booty, Toned Abs

Beginner: 5 reps weighted, 10 reps body weight
Intermediate: 8 reps weighted, 15 reps body weight
Advanced: 10 reps weighted, 20 reps body weight

1. Squat (weighted)
2. Squat Jump
3. Bicycle Abs
4. Weighted Step Up (right)
5. Single Leg Hop (right)
6. Crunch Tap Abs
7. Weighted Step Up (left)
8. Single Leg Hop (left)
9. Knee Drop Plank
10. Curtsy Lunge Twist (weighted)
11. Side Lunge Jump
12. Temple Tap Crunch

30 Day Challenge: Day 13: Core and Cardio

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Hi Everyone!

This is day 13 of my 30 Day exercise challenge! I apologize for getting the breakdown posted a day late. I had a very busy day yesterday, so I didn’t get to workout and film this video until 11 pm. 

Jesse’s birthday party is today, and I had a lot of last minute shopping to do, and I had to pick up a very special cake for him. 🙂 I will share pictures later. 

One round of this workout takes 15 minutes. I alternated jump roping with core strengthening moves. Jumping Rope is a great cardiovascular exercise, with wonderful muscle building benefits, and high fat/calorie burn. Jump roping can burn around 11 calories per minute (this can go up or down depending on the effort you are putting into it). 


Remember, your core is more than just looking sexy on the beach, it is the support for every exercise, and every functional move you do in your life. Having a strong core improves your performance in virtually everything you do, and helps prevent injury. 

You guys continue to impress me every day with your #30DayChallenge check-in posts on Facebook, Instagram and Twitter. 

See you later today!
Melissa

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

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

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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 11: 15 Minute Arm Flab-u-less Workout

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Hi Everyone!

Today is Day 11 of the 30 Day Challenge. Today’s workout is focused on the arms, but utilizes compound exercises to maximize the lean muscle building and fat burning. Compound exercises (exercises that require you to use multiple joints and muscles at one time) have a significantly higher calorie burn both during and after your workout.

I repeated this workout twice. I felt ready for another round, but time didn’t allow for me to go through it a third time. 🙂 

I am feeling so much better since starting this challenge. My energy, mood, and endurance have all improved. I am also starting to notice results physically. Keep checking in on facebook, instagram, and twitter. I love having you all complete this challenge with me!

I hope you enjoy the workout! See you tomorrow for day 12!
Melissa

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly 
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back


30 Day Challenge: Day 10: 15 Minutes to a Tighter Core

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Hi Everyone!

It’s day 10 of the 30 Day Workout Challenge. This workout is all about the core, and toning the mid-section. It only takes 15 minutes, but it works the core from every angle. 

This was my second workout of the day. Jesse and I taught a boot camp class tonight. I really felt today’s workout after the 15 minute Cardio Fat Melting workout yesterday. I will film a variation of the boot camp workout we taught, but I wasn’t up for another full round tonight. 🙂 

I hope you all enjoy the workout! See you tomorrow for Day 11!
Melissa

PS Great check-in updates for your workouts! You can check in on Facebook, Instagram or Twitter. 

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

1. Mountain Climbers
2. V-Up
3. Russian Twist
4. Heel Press
5. Down Dog Plank
6. Ab Angel
7. Cheek to Cheek
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Bicycle
11. Prone Knee Lift (right)
12. Prone Knee Lift (left)
13. Hip Lift Hook
14. Scissor
15. Plank Step Out

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

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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 8: Standing Buns and Thigh Slimming Workout 15 Minutes (Bod…

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Hi Everyone!

It’s day 8 of my 30 Day Workout Challenge! I have been feeling fantastic since starting this challenge! Getting in a minimum of 15 minutes of exercise per day has improved my energy so much. 

Today’s workout is a standing workout for the Buns and Thighs. It’s body weight only, but it will sculpt your legs and glutes from every angle to strengthen and shape the lower body. 

I only went through the workout once, but it’s a great one to repeat. I am planning a higher intensity workout for tomorrow, and Tuesday is a Boot Camp day so I kept today lower impact. 

Poor Jesse is still sick, but his cough is getting better. I made him some homemade chicken soup so hopefully that does the trick. 

I hope you all enjoy today’s workout. Don’t forget to check-in as you progress through the challenge. You can check in on: Facebook, Instagram, Twitter. 

Melissa

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach


30 Day Challenge: Day 7: Wedding Boot Camp

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Hi Everyone!

For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout. 

We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day! 

Kristen: 
Waist: 29 inches
Hips: 41.5 inches
Thighs: 35.5 inches. 

Jason: 
Waist: 44 inches
Hips: 46 inches
Biceps: 15.5 inches

Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments. 

The workout breakdown is below, and a full length version of the video will follow. 🙂
Enjoy the workout!
Melissa

PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!

Tutorial Video:

Full Length Workout:

*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. 
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections. 
Total time: 25 minutes.

1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)

*5 minutes cardio

6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger

*5 minutes cardio

11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank

Romanian Deadlifts
Jump Rope, Jumping Jacks, Jason was on the Treadmill
Jumping Jacks for Cardio
Plank
Post Workout Stretch

 

30 Day Challenge: Day 6: 20 Minute HIIT Shred and Shape

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Hi Everyone!

It’s Day 6 of the 30 Day Workout Challenge. Today’s workout is a 20 minute interval workout. I went through it one time, but it is a great one to repeat if you have enough time. 

This workout combines cardio, and dumbbells for toning and sculpting. I have been including a lot of core work and planking variations because it supports your body for every exercise that you do. Having a stronger core can also help you prevent injury, and improve your bodies bio-mechanics. 

If you hear coughing in the video it’s because poor Jesse isn’t feeling good. 🙁 He was still nice enough to film my workout so we could continue to share the 30 day challenge. 

Enjoy the workout! I will have a brand new one tomorrow with a special guest (or two!)
Melissa

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

30 Day Challenge: Day 5: Yoga Flow

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Hi Everyone!

Today is Day 5 of the 30 Day Challenge. On Thursday night’s I teach a yoga class, so I got in a great yoga flow today, and exceeded the 15 minutes of exercise for the challenge. 

I was planning on filming tonight, but we had a friend stop over so I attached a yoga video that I filmed about a month ago. It’s a 30 minute yoga flow, or you can pick on of the 30 workouts listed here that range between 15-25 minutes. 

Why do yoga? Yoga promotes flexibility, increased blood flow, decreased chance of injury, and lubricates your joints. Also, depending on the type of flow it can be a great active recovery day from your harder workouts. 

Enjoy and get ready for some good workouts this weekend! The challenge continues!

Melissa

PS The check-ins are motivating a lot of people (including me) to participate and stick with the workouts so be sure to keep checking in! You can comment, like, or tag pictures on Facebook, Twitter, or Instagram. I want to know how you’re feeling and if you’re sticking with the challenge. 🙂

Other Yoga Flows can be found Here. 

30 Day Challenge: Day 4: Arm and Leg Sculpt

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Hi Everyone!

Day 4 of my 30 Day Workout Challenge is complete! Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping to ensure that I hit my 15 minutes for the day. I did 500 jumps over my jump rope, which took between 3-4 minutes. 

This workout can be repeated if you want a longer, more intense workout. 

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 

I am starting to feel changes in my endurance and energy throughout the day. 

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!
Melissa

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Challenge Day 3: Muffin Top Meltdown: Exercises to Melt Your Muffin Top

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Hi Everyone!

Challenge Day 3 of my 30 Day Workout Challenge. The consistency of getting in my workouts has already improved my energy and stamina so much! Seeing everyone check in as they progress with the challenge is so motivating. Thank you to all of you who have joined me in this challenge! You rock! 🙂

Today’s video is the same routine that I went through with my boot camp class tonight. It is focused on tightening the entire core, burning fat, and toning the muscles in the well known trouble area often referred to as the Muffin Top. 

To tone your core traditional crunches will not cut it. You need to do a routine that tightens the entire mid-section while also burning any fat that may be hiding your muscles. This routine will do that. This workout utilizes cardio and strengthening exercises that can help tighten the midsection, resulting in dropping inches from your waistline. 

I hope you enjoy the workout!
Melissa

PS I went through this workout 3 times. Twice with my class, and once in the video. 
PPS If you scroll to the bottom of the page you will see a goofy jib jab video my friend Dave made of Jesse and I. 

30 Second Cardio, 50 Second Max Reps

-Cardio
1. Cross Mountain Climber
-Cardio
2. Elbow Tap Hip Lift (right)
-Cardio
3. Elbow Tap Hip Lift (left)
-Cardio
4. 3-Way Froggers
-Cardio
5. Cross Squat and Reach (right)
-Cardio
6. Cross Squat and Reach (left)
-Cardio
7. Oblique Push-up
-Cardio
8. Lunge and Twist (right)
-Cardio
9. Lunge and Twist (left)
-Cardio
10. Side Plank Knee and Lift (right)
-Cardio
11. Side Plank Knee and Lift (left)
-Cardio
12. Goddess Twist
-Cardio
13. Russians
-Cardio
14. Side Plank Reach Through (right)
-Cardio
15. Side Plank Reach Through (left)


Personalize funny videos and birthday eCards at JibJab!

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

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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)


Challenge Day 1: 15 Minute HIIT Core Fat Burn

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Hi Everyone!

Today is Day 1 of my 30 Day Workout Challenge. For the month of December I am committing to a minimum of 15 minutes of exercise per day. In the original post I included links to 30 different home workouts that range from 15-25 minutes to complete. 

I will also be posting new workouts throughout the month, and having daily check-ins. 

Today’s workout is a 15 minute high intensity, interval workout designed to strengthen and tone the entire core while burning fat. I was dripping sweat and gasping for breath by the end of the workout. If you are up for a second round go for it! We had friends coming over today so I went through it once. 

When you have completed your workout for today comment on this post, or comment on my check in post on facebook. You can also tag me in your workout pictures on Instagram, or tweet your workout to me on twitter. Accountability increases your chances of sticking to your plan. If you want to take progress pictures I would love to see those too. 🙂

I hope you’re joining me for the workout challenge! 
Melissa

Repeat 1-3X
Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. Mountain Climbers
2. Temple Tap Abs
3. 3-Way Frogger
4. Angel Abs
5. Mountain Climbers
6. Side Plank Leg Lift (right)
7. 3-Way Frogger
8. Side Plank Leg Lift (left)
9. Mountain Climber
10. Knee to Elbow Crunch
11. 3-Way Frogger
12. Rock the Boat
13. Mountain Climbers
14. Super Swim
15. 3-Way Froggers