Subscribe to Bender Fitness on Youtube

Thursday, August 16, 2012

15 Minute High Intensity Home Cardio Workout Real Time


Hi Everyone!

I'm back, and I'm feeling much better today! I didn't feel like yesterday's illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over. 

Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don't want to shock your body by just stopping. You can walk or march in place as your heart rate lowers. 

I hope you guys enjoy the workout!
Melissa




All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

8 comments:

  1. Melissa, thank you so mush for the great workout. I admire how nice and easy you exercise. Your workouts are challenging and I am about crying doing them and my face is distorted. But I am not going to give up. Is it necessary always to do cardio before / after the workout to achive results?
    Thanks again.
    Tanya

    ReplyDelete
    Replies
    1. It isn't necessary, but it will help speed up your results and build endurance. :) If you pair these workouts with a healthy diet you will get great results.

      Delete
  2. loved it! cant wait for your 20 min hiit!
    thanks a lot! <3

    ReplyDelete
  3. You are awesome! Thanks so much for all these FREE workouts! Love them!

    ReplyDelete
  4. Wow, your workouts are great and I love how they are easy to follow. I really feel the burn when I do them.

    ReplyDelete
  5. I believe that I will finally stick to a workout regimine if I continue following you and your videos. Thanks for being an inspiration!!

    Sidebar: your hubby is so presh with his encouragement and randomness. "mountain climbers, aww yeahhh!...shucky ducky". Love his comedic relief.

    ReplyDelete
  6. Love this Melissa, going do use this as part of my cardio workout after weight lifing! Thank you x

    ReplyDelete
  7. Hi, I was wondering what move can I sub in for Ninja jumps? I find myself unable to do them. More of a mind over matter thing I guess. :) Jumping Jacks? Jump Squats? Thanks!

    ReplyDelete