This is a quick 15 Minute HIIT workout. Interval training has repeatedly proved to be top of the line training for fat burning and building lean muscle. These quick, intense workouts are great for shaping your body and improving your metabolism. 

Later tonight there will be a brand new workout. You can either substitute this workout for your Day 7, or do a round of each workout. 

Have fun!
Melissa

PS Don’t forget to check-in after your workout on Facebook, Instagram orTwitter!

Intervals:
50 Seconds Max Reps
10 Seconds Rest

Repeat 1-3X
Equipment: Gymboss Interval Timer

*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.

1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees

(Description of exercises below)

Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up. 

Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation. 

Jump Squat: 
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position. 

High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height. 

Plank Tap:

Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left. 

Hip Thrust:

 Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground. 

Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side. 







Lunge Jump:

Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position. 












Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat. 

Super Taps:

Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements. 






Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.