15 Minute Plyo HIIT Workout: Burn Fat Fast


Hi Everyone!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn.

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes.

This is one of my favorite workouts, and it is the #1 most popular/viewed workout on my Youtube Channel. (If you want to Subscribe directly to my Youtube channel you can do so here: https://www.youtube.com/c/melissabender.

I am filming a new workout today, plus my newest BodyRock Mom workout will be up on the BodyRock Facebook page live at 2 PM tomorrow.

I have good news on the Patreon front! I mentioned the other day that my entire page was accidentally deleted and all pledges were deleted. It looks like they were able to restore the pledges that were previously made to help support BenderFitness and get us new equipment. If you want to help (even $1 per month helps! If everyone who used BenderFitness contributed $1/month we would be able to dedicate ourselves to blogging full time, plus have a great filming team) you can do so here: https://www.patreon.com/BenderFitness.

I hope you enjoy today’s workout!

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

15 rounds of 10/50. 

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X


5 thoughts on “15 Minute Plyo HIIT Workout: Burn Fat Fast

  1. Stacey

    Glad to the other site is back up and running! You are truly are an angel giving to help others 🙂 Hope you are getting some sleep and Maverick isn’t partying all night long.

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