20-Minute HIIT Boot Camp: Body Weight Cardio Burn

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Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

or

Repetitions: 
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

  1. Twisting Sumo Squat
  2. Balanced Pendulum-Right
  3. Balanced Pendulum-Left
  4. Warrior III-Right
  5. Warrior III-Left
  6. Shoulder Tap Pushup
  7. Spiderman Side Plank-Right
  8. Spiderman Side Plank-Left
  9. Tricep Pushup-Right
  10. Tricep Pushup-Left
  11. Angel Abs
  12. Side V-Up-Right
  13. Side V-Up-Left
  14. Rock the Boat
  15. Super Swim

Repeat 1-3X

Mountain Climbers

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 1

Warrior III: Part 2

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part  2

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part  3

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 1

Side V-Up: Part 2

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 1

Rock the Boat: Part 2

Rock the Boat: Part 2

Super Swim

Super Swim

High Knees

High Knees

Ready to Repeat the Workout?

Ready to Repeat the Workout?

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