15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

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Hi Everyone!

I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.

This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.

While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.

cat workout benderfitness.com

BenderFitness.com Cat Workout

I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!

I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.

If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.

sky dive

Training Jump: Sky Diving

Wish me luck at my new job!
Melissa

Set your Interval Timer for 15 Rounds of 10/50.

  1. Burpees
  2. Plank Heel Press
  3. Reverse Plank Leg Lift
  4. Rotating Side Plank
  5. Burpees
  6. High Knees
  7. Jump Squat
  8. Russian Kicks
  9. X-Jump
  10. High Knees
  11. Mountain Climbers
  12. Down Dog Spider-Right
  13. Down Dog Spider-Left
  14. Temple Tap Abs
  15. Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Plank Heel Press

Plank Heel Press

Reverse Plank Leg Lift

Reverse Plank Leg Lift

Rotating Side Plank

Rotating Side Plank

High Knees

High Knees

Jump Squat: Part 1

Jump Squat: Part 1

Jump Squat: Part 2

Jump Squat: Part 2

Russian Kicks

Russian Kicks

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

X-Jump: Part 2

Mountain Climbers

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Down Dog Spider: Part 2

Temple Tap Abs

Temple Tap Abs

Ready for Round 2?

Ready for Round 2?

24 thoughts on “15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

  1. Marina

    Yes, Good luck tomorrow. I wish you all the best! I have been working out with you for over a year now and feel great. I appreciate your efforts in helping people stay healthy and it would be nice to hear more about what you do for fun. It’s great to know about you (since I see you everyday on my T.V.) Even my kids know your name and how much I love working out to the videos. Thanks for having a positive impact and being a wonderful motivator.

  2. Sherri

    Good luck on you new job! I am also an OT and in this field, sometimes changing jobs can be like changing careers if it is in a different field of practice! I am a pediatric OT. What area of practice do you all work in?

    • benderfitness

      I work with geriatrics. 🙂 I loved working with kids. Sometimes I really miss it, but I enjoy working with elderly people too. I think no matter what area of practice you are in OT is a great field. You’re always making a difference.

  3. Tessu

    Hi Melissa! This is my first comment. I just could not resist after seeing that your other cat is called Buffy. I already “knew” Gambit, so Buffy is new to me. I love cats so much ( I have one, she is 21 years old!), and some time ago I was thinking that one day I would like to have a cat called Buffy. (Because I am a huge Buffy the Vampire Slayer- fan.) So wonderful pictures of the cats, love them! I also love your workouts, always very interesting and challenging stuff, thank you very much. Good luck with the new job! =D

  4. Alexa

    That was so much fun! In the last few seconds sweat was dripping from my face like a faucet! Hahaaha. Good luck at your new job! I would love to see more of your cats and your adventures with your hubby 🙂 I love your blog!

  5. Hi Melissa,
    Just wanted to drop a note to say I moved to a new house and have so much more room to do my Bender Fitness workouts! My boyfriend even helped me figure out the furniture arrangement so that I could maximize space for working out. 😉 You are awesome and I have told my co-workers (and everyone else) about your workouts and have gotten a few takers. I appreciate all that you do and just wanted to say thank you!

  6. Jennifer

    Congratulations on the new job! I tried this workout and it was a good one, got me sweating good but I’ve noticed a lot of your workout moves are on your wrists and I can’t put a lot of pressure on my wrists. Can you incorporate some workouts that aren’t on the wrists so much. Also, I haven’t found a lot of arm workouts using dumbbells. Can you also do more of them. It would be very much appreciated! Thanks!!! 🙂

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