Thursday, February 20, 2014

Daily HIIT/ Catching Fire 30 Day Challenge: The Entire Challenge & My Results

Bodyrock/The Daily HIIT recently made a 30-day real-time challenge of 12 minute daily workouts.  I volunteered to write about each day as a way to stay accountable.  This long post is a summary of my results, a link to the entire challenge, and all of my articles related to the challenge.  My articles detail the workout, but also any modifications I did.  Since I did most of the workouts during my lunch break, I had to convert many exercises to bodyweight-only, or dumbbell-only.  If you are a beginner or don't have the equipment they promote, check out my articles for substitution ideas.  If you are looking for equipment, you can find it here.

DAY 30

Workout Breakdown
What you Need:
> Timer (or just follow the video)
>  (I used a set of 8 lb dumbbells)
>  (I substituted lying leg lifts)
30 Seconds of work + 10 Seconds of rest
Set your timer for 18 rounds (3 rounds of 5 exercises = 15, + 3 30 second plank holds = 18 timer rounds)

1)  I did a squat with shoulder press then a squat with tricep press 10 – 11 – 10
2)  Lying Leg Lifts 13 – 12 – 12
3) Around the World Planks (didn’t count)
4) Long Jumps 10 – 10 – 10
5)  Dumbbell Swings 18 – 16 – 17
PLUS 30 hold of:
Side Plank LT
Side Plank RT
Followed with 12 minutes of 10 sec rest/20 sec work interval jump rope

I signed up to blog about the challenge so that I would have an extra push to complete my workouts on time.  I can honestly say that I only missed one workout, & that was due to whiplash after a car accident.  I also added quite a few bonus workouts.  
Diet-wise, I mostly ate clean, but I didn’t carefully watch portions.  As much as I would love to be strict about portions, every single time that I am, my milk supply significantly drops (I breastfeed my son).  I know where I need to make improvements, and fully intend to follow through on those areas when I can.

Take my case as evidence that working out will only take you so far – abs ARE made in the kitchen, and in my case portion sizes are what need to be modified.

Here’s my progress from pre-baby through pregnancy to Day 15:

Here’s my progress from Day 1- Day 30:

I know my pictures do not look very different, but I am stronger, have more energy, and my pants feel looser than they did Jan 15th.  While I don’t look like my pre-baby picture yet , overall I am happy with my results.  They are not dramatic, but I have reestablished healthy habits which over time will yield the result I want.

I’m going to miss having a real time workout with a typed breakdown delivered to my inbox daily!   
I’m going to keep doing Bodyrock/Daily HIIT workouts, jumping rope, and eating cleanly.  Why stop just because the challenge is over?  I can repeat the same challenge, try another one (like Lisa’s longer real time challenge from last year), or pick from the hundreds of workouts available on the websites.

Here is the entire 30 Day Catching Fire Challenge on

Here are all of my articles.  Most detail the workout breakdown, have a video link, & detail substitutions.   A few posts have recipes, & a few include workouts I made up throughout the challenge:
Day 1 – Not So Bad! (Includes a bonus workout)
Day 2 - 18 Awesome Minutes
Day 3-6 – Quick & Effective
Day 7 – Make It Work
Day 8 - Total Body Workout/Massacre
Day 9 – REST DAY – What Rest?  No Rest For the Wicked Alternative Workout
Day 10 – Holy Sh*t Rita!
Day 11 – My Poor, Poor Legs
Day 12 – REST DAY = Quinoa & Turkey Stuffed Peppers
Day 13 – Make It Count
Day 14 & 15 - Halfway Done & 1 Year After Baby
Day 16 - To Rest, or to Build a Better Booty?
Day 17 - Workouts & Whiplash Don’t Mix
Day 18 – An awesome Workout & a Vegetable Quinoa Recipe
Day 19 – REST DAY
Day 20 - A Dip Station-Free Version
Day 21 & 22 – I [heart] My Sandbag
Day 23 – REST DAY
Day 24 - No Equipment (again)!
Day 25 - Give It a Fair Chance
Day 26 – REST DAY
Day 27 -Shoulder Death
Day 28 – Yoga & a 10 Minute Bonus Workout
Day 29 -Awesome Oblique Burn
Day 30 – The End

I hope you love the challenge as much as I did.  Thanks Bodyrock Team!

This was written for the Daily HIIT.  See the original article here.


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