Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

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Hi Everyone!

Today is Day 4 of my Fit & Healthy New Year & DietBet workouts. You can still join the DietBet Challenge for a chance to win part of the nearly $7000 jackpot, for hitting your weight loss goals. You can sign up until 14-days into the game, but the earlier you sign up the more time you have to hit your goal! You can join the game here: www.dietbet.com/BenderFitness.

We have a brand new workout for you today! Today’s workout comes courtesy of Jesse. I love when he gets out from behind the camera to film a workout for you! He has great energy, so I hope it keeps you pumped up throughout the workout!

Today’s workout can be repeated up to 3X for a total of 60-Minutes of Workout Time. Jesse burned around 200 calories during the first round. For my 20-Minute Bootcamp HIIT Workouts I tend to burn around 200 calories per round as well, but it will fluctuate based on your size, height and how hard you push. Challenge yourself to get in as many reps as you can during each exercise. I find it motivating to write down my number of reps and try to beat that number when I repeat the workout.

I also included, a Repetition option below. It is great for your body to mix workouts for Reps and Intervals, because it challenges your body differently. Often I do one round of HIIT, paired with one round of Reps. Pick whatever works best for you!

I hope you’re feeling great, and making lots of great diet choices! Check out: DietBet Sample Meal Plan and Bender Bikini Competition Diet.

Have fun today!
Melissa

Set your Interval Timer for 15 Rounds of 30/50.

For Reps:

Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise

*30-Seconds of Cardio Before Each Exercise*

  1. Burpee
  2. Temple Tap Abs
  3. Walk the Plank
  4. Lunge Jumps
  5. Mountain Climbers
  6. Burpee
  7. Alternating Runner’s Lunge
  8. Toe Tap Pushups
  9. Side V-Up-Right
  10. Side V-Up-Left
  11. Burpee
  12. Tricep Pushups-Right
  13. Tricep Pushups-Left
  14. Squat Lunge Jumps
  15. Spiderman Pushups

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Burpee: Part 4

Burpee: Part 4

Temple Tap Abs: Part 1

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 2

Walk the Plank: Part 3

Walk the Plank: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 1

Lunge Jump: Part 2

Lunge Jump: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Mountain Climbers: Part 2

Runner's Lunge Lift: Part 1

Runner’s Lunge Lift: Part 1

Runner's Lunge Lift: Part 2

Runner’s Lunge Lift: Part 2

Runner's Lunge Lift: Part 3

Runner’s Lunge Lift: Part 3

Toe Tap Pushups: Part 1

Toe Tap Pushups: Part 1

Toe Tap Pushups: Part 2

Toe Tap Pushups: Part 2

Toe Tap Pushups: Part 3

Toe Tap Pushups: Part 3

Side V-Up: Part 1

Side V-Up: Part 1

Side V-Up: Part 2

Side V-Up: Part 2

Tricep Pushups: Part 1

Tricep Pushups: Part 1

Tricep Pushups: Part 2

Tricep Pushups: Part 2

Squat Lunge Jumps: Part 1

Squat Lunge Jumps: Part 1

Squat Lunge Jumps: Part 2

Squat Lunge Jumps: Part 2

Squat Lunge Jumps: Part 3

Squat Lunge Jumps: Part 3

Spiderman Pushups: Part 1

Spiderman Pushups: Part 1

Spiderman Pushups: Part 2

Spiderman Pushups: Part 2

10 thoughts on “Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

  1. Vikki

    First time doing a workout led by Jesse. I have to say the tapping of his shoes on the wood floor felt like he was clapping away the calories I was burning. I am a sweaty mess, and for the record I hate lunge jumps and mountain climbers more than burpees!!!

  2. Anonymous

    Loved this workout ! I started following these videos on Monday and this is definitely my favorite workout so far 🙂 Thank you for kicking my butt and helping to keep me motivated throughout the workout!!

  3. Wow Jesse, you have great energy and awesome form, I can’t wait to do this in the morning 🙂 … l’m a day behind, i started on Monday instead of Sunday.. Im actually going to do high knees jump rope, I’m addicted to it so when I don’t incorporated in my daily workouts, feels like I didn’t have a great workout! call me crazy but what can I say 🙂 Btw I love how you said finito in Italian (im italian american) so that made me smile. I thank you you both for all you do, love u both! !

  4. Anonymous

    Awesome as always. Congrats to both on your pregnancy!’ I’m soooo excited for you both.

    Thank you for always taking the time to lead us all into a healthier, stronger and balanced life.

    God Bless you

    Cindy

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