20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

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Hi Everyone!

We have a fun, new 20-Minute Boot Camp Workout for you today! Jesse is your instructor today, and it’s always a good time when he steps in front of the camera.

Jesse and I taught this workout routine in one of our Boot Camp Classes last month. I found it challenging (and had to include some pregnancy safe modifications). Jesse takes you through the full version of the workout. This workout doesn’t require any equipment. The breakdown, video and photo tutorial are below. I can’t wait until I can do Superman Pushups again! I miss a lot of my full exercise variations.

I stuck to walking, did 50-flights of stairs, and did some Side Planks today. I wanted to get in a more intense workout, but I am feeling really tired and nauseous on/off today. I am a firm believer in listening to your body, and mine told me to take it easy. I only did exercises when I was feeling good, and kept my rate of exertion lower.

On the plus side, Baby Bender has been incredibly active today. About 7-more weeks until we get to meet him (if he is on time!) I just love feeling all of his kicks, flips and wiggles. I also like to watch him move in my tummy. It’s just such an interesting experience to see and feel him move so much.

I hope you all enjoy today’s workout! Special thanks to Jesse for stepping out from behind the camera to film this one to share today. I think he does a great job & he always does things that make me laugh when I film him.

Have fun with this one & let me know what you think in the comments below, on Twitter or Instagram: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

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

*30-Seconds Cardio before Each Exercise*

  1. Squat Jump
  2. Superman to Push-up
  3. Lunge Lumps
  4. Side Plank Reach Through-Right
  5. Ninja Jumps
  6. Side Plank Reach Though-Left
  7. Single Leg Squat Jump-Right
  8. Spiderman Push-up
  9. Single Leg Squat Jump-Left
  10. Leg Scissors
  11. Over the River (Mat) Jump Squats
  12. Reverse Plank Hold
  13. Single Leg Calf/Heel Raise
  14. Rock the Boat
  15. Single Leg Calf/Heel Raise

Repeat 1-3X

High Knees

High Knees

Squat Jump Jesse

Squat Jump

superman pushup jesse col

Superman Push-up

Lunge Jump Jesse

Lunge Jump

Side Plank Reach Jesse

Side Plank Reach Through

Ninja Jump

Ninja Jump

Ninja Jump Modification

Ninja Jump Modification

Single Leg Jump Squat

Single Leg Jump Squat

Spiderman Pushup

Spiderman Pushup

Leg Scissor

Leg Scissor

Over the River Jump Squat

Over the River Jump Squat

Reverse Plank

Reverse Plank

Calf/Heel Raise

Calf/Heel Raise

Rock the Boat

Rock the Boat

8 thoughts on “20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

  1. Melissa and Jesse, Thank you so much for these workouts. I have been doing your workouts for over two years faithfully and love the results that I achieve in such a small amount of time. I appreciate all of the time that you put into posting your videos. Best wishes for your new baby boy:)

  2. Vikki

    I have been doing your 30 day ab challenge but decided to do this one tonight instead. Jesse is hysterical and his energy is contagious and he comments exactly what I am feeling. My legs were on fire too. I am pretty sure baby boy bender gets his business from his father:)

  3. Jennifer, Greenville SC

    Y’all are too cute! I never thought I could get used to someone else other than Melissa… But watch out ’cause Jesse is in the house! Great job on your teamwork and getting the workout videos to everyone.

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