Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice.
If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move.
I am off to work. I hope everyone has a great day!
Enjoy the workout! Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness **Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Core. 50 Seconds Max Reps. -Core Series 1. High Knees -Core Series 2. Burpees -Core Series 3. Squat Kick (right) -Core Series 4. Squat Kick (left) -Core Series 5. Side Lunge Kick (right) -Core Series 6. Side Lunge Kick (left) -Core Series 7. Superman Squat Jump -Core Series 8. Round Kick Double Jab (right) -Core Series 9. Round Kick Double Jab (left) -Core Series 10. Tripod Jump (right) -Core Series 11. Tripod Jump (left) -Core Series 12. Side Plank Knee/Lift (right) -Core Series 13. Side Plank Knee/Lift (left) -Core Series 14. Frogger -Core Series 15. X-Jumps Repeat 1-3X
Hip Lift
Cross Reach
High Knees
Burpee
Squat Kick Part 1
Squat Kick Part 2
Side Lunge Kick Part 1
Side Lunge Kick Part 2
Superman Squat Jump Part 1
Superman Squat Jump Part 2
Round Kick Double Jab Part 1
Round Kick Double Jab Part 1
Tripod Jump
Side Plank Knee/Lift
Frogger
X Jump/Cheer Jump
6 thoughts on “HIIT the New Year Hard: 20 Minute HIIT Core & Legs”
You did it again. Love the mix up of the abs for the 30 second interval. I love your creativity. 💋💋💋💋Love the workouts.
Hi Melissa, I did today the first day of the body sculpt 30 day challenge, but I notice there are a lot of videos in a row missing, so I kinda lost it there, I dont know if they are mixed up resting days? haha please help! 🙂 Mary
Wow! I use to never be able to do 50 secs of froggers without stopping and now I can do them the whole time!!! Thank you Melissa for always pushing me to be stronger and healthier. You are truly a sweet soul!
Wow! I use to not be able to do 50 secs of froggers without pausing. Now I can do them the whole time! Thank you Melissa for making me stronger and healthier!
You did it again. Love the mix up of the abs for the 30 second interval. I love your creativity. 💋💋💋💋Love the workouts.
Hi Melissa, I did today the first day of the body sculpt 30 day challenge, but I notice there are a lot of videos in a row missing, so I kinda lost it there, I dont know if they are mixed up resting days? haha please help! 🙂 Mary
my midsection are sore today …. i did this workout yesterday PM and loved it.
Wow! I use to never be able to do 50 secs of froggers without stopping and now I can do them the whole time!!! Thank you Melissa for always pushing me to be stronger and healthier. You are truly a sweet soul!
Wow! I use to not be able to do 50 secs of froggers without pausing. Now I can do them the whole time! Thank you Melissa for making me stronger and healthier!
Love this format for a change up!