Hi Everyone!
I have a brand new workout for you! Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge.
I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.
Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.
I did push through to complete a second round. I was exhausted all day today. It took a cup of coffee and a lot of will power to get myself moving when I got home from work today. I am glad I did it! I felt so much better, and had much better energy after getting through two rounds of today’s workout.
After two rounds! 441 Calories burned in 30-Minutes.
I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa
- Mountain Climber
- Burpee
- Lunge Jumps
- Frog Hopper
- Low Jack Hop
- Single Leg Heel Tap Hop-Right
- Single Leg Heel Tap Hop-Left
- Pushup Jack
- Squat Jump
- Russian Kick
- High Knees
- Mountain Burpee
- Lunge Hop-Right
- Lunge Hop-Left
- Touch Tuck Jump
Repeat 1-3X
Mountain Climber
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Lunge Jump: Part 1
Lunge Jump: Part 2
Frog Hopper: Part 1
Frog Hopper: Part 2
Frog Hopper: Part 3
Low Jack Hop: Part 1
Low Jack Hop: Part 2
Low Jack Hop: Part 3
Single Leg Heel Tap Hop: Part 1
Single Leg Heel Tap Hop: Part 2
Plank Jack: Part 1
Plank Jack: Part 2
Plank Jack: Part 3
Squat Jump: Part 1
Squat Jump: Part 2
Russian Kicks
High Knees
Mountain Climber Burpee: Part 1
Mountain Climber Burpee: Part 2
Lunge Hop: Part 1
Lunge Hop: Part 2
Touch Tuck Jump
awesome workout Melissa, always enjoy it :))
Melissa would you suggest any ab exercises for pregnant? Im 6 months pregnant, feel great and enjoy my every day workouts. I’m just little bit unsure if I should do ab exercises. what is your recommendation? thank you
I would avoid ab specific exercises. The best core exercise you can do is pulling in your muscles to “hug” your baby. It will engage the full core and transverse abs, which helps prevent ab separation. A lot of other exercises incorporate the core, so just focus on great form during your other exercises. 🙂
Great workout Melissa. I did 2 rounds and dripping in sweat! Loved it
Did 2 rounds and loved it! I can’t believe you do these after work! You’re amazing.
Loved it!! 2 rounds!! I love your workouts, I never get bored!
Meliisa how does your eyeliner and mascara stay on so well after this workout. What brands do you use, I always look like a raccoon after working out if I have makeup on.
I just started using Younique makeup! My sister started selling it so I had to try it out, and I love it! If you’re interested here is the link to her site: https://www.youniqueproducts.com/JessicaLavelle
Another great workout! I went twice through, once with you & once with my timer, same 50/10. https://boodibayogapractice.wordpress.com/2015/08/11/hiit-asana-i-love-the-combo-pump-it-up-then-stretch-it-out/
First time working out with you. Defiantly pushed me and made me work up a crazy sweat! Thanks
After doing two rounds of your standing lower body workout on monday this was brutal! In a good way ha,next time 2 rounds, thank you so much mellisa ive seen a massive improvent in my body these last few weeks from doing your workouts 😀 xo
Melissa, thank you for this great workout!!! I had an accident during the 4th of July and hurt my lower back. After three weeks of healing, this week I decided to start exercising. My boys have been taking swimming lessons for two weeks and I decided to face my fear. On Monday I started swimming lessons (I do get in the pool with my boys but swimming is not my strength), my instructor is amazing. I have made a lot of progress and I am pushing myself. Just now, I decided to try this video and I was sweating like crazy. I wasnt able to do the tuck jumps, so I just touched the floor and tap my knees with my elbows ;). Can’t wait to come back and try your other workouts.
holy poop Melissa two rounds 406 cal burn great for a short workout thanks for your hard work posting them!!
I didn’t get near 222 calories on my workout. And I had an 8 in weighted vest on
Everyone’s burn will vary a bit depending on how intensely you are pushing, what your build/height is, and how high your heart rate goes. Is your heart rate monitor set for your height, weight and age?
I’ve certainly found this to be the case. I’m only 5’2″ and when I do videos that say they are 1,000, I usually burn half to a bit less than that, according to my Polar.
Hmm, Ok. Yes it is set for those things. I am 5’3 and 116 and am a runner (Typically 6 miles a day). Because I do need a little more added to get my heart pumping, I’ve added an 8 lb vest.
awesome
Awesome workout Melissa. I’m warming down after completing 2 set of 20 reps. Thanks for the challenge!
Burn after burn after burn… those squat tuck jumps left me wobbly at the end! Killing it with this oldie, thanks Melissa ❤️