20 Minute Fat Burning HIIT: Cardio Blast Workout

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Hi Everyone!

I hope you’re ready for today’s workout! One round takes 20 Minutes. You will work your entire body and work up a sweat. 

This routine incorporates full body movements that will provide a cardiovascular and muscular challenge. Remember, it is a good sign if you are breathing heavy and sweating. That means you are pushing yourself during the workout! You want to get in as many reps of each exercise as you can (while maintaining proper form). 

I am still going to be filming the Q & A video that I promised. We haven’t had a chance to film it yet, but my goal is to have it done by this weekend. 

Have fun with the workout!
Melissa

Don’t forget to check in on FacebookInstagram, or Twitter to let me know how you’re doing!

My top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 


Equipment: Gymboss Interval Timer set for 15 rounds of 30/50. 

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2



4 thoughts on “20 Minute Fat Burning HIIT: Cardio Blast Workout

  1. Anonymous

    Hi Melissa! I’ve been following your program for 2 months and a half, and I already am addicted to your workouts. Still, I have a problem since starting the program, which is preventing me of getting all the satisfaction from daily exercises. Constantly I’m having consipation, and even though I’m trying to consume foods like beans, salads, and fruits, it isn’t helping me a bit. Do you have any suggestion of how can this be cured?
    Thank you for sharing with us your good spirit!

  2. Anonymous

    how many calories did you burnt on this workout? I did this one like 3 times already. the second time I did it with my boyfriend and he really enjoyed it.

  3. Chelsea

    Feel awesome after doing this workout!! I’ve done this one a few times before and it was so hard to push through. BUT this time I felt so strong and powerful!!! I focused on form and went as hard as I could to the very end. Great workout!!! Bring on the endorphins!!!

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