15-Minute Cardio HIIT Fat Burn: No Equipment Workout-Bodyweight

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Good Morning Everyone!

Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.

Of course, if you want to increase the intensity/burn of the workout, you can repeat it!

When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.

I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down.

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.

I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!

I hope you enjoy today’s workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse is on Instagram: @BenderCrosby1 and I am: @BenderFitness

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

Repeat: 1-3 Times

3 thoughts on “15-Minute Cardio HIIT Fat Burn: No Equipment Workout-Bodyweight

  1. AWESOME!! I LOVE YOUR WEBSITE…CONGRATULATIONS ON YOUR BEAUTIFUL BABY!!!!
    I’m a group fitness, endurance athlete, lifestyle Educator n no time to get my workouts ready for class so ive been using some of your routines n have referred so many to ur website….your amazing!!! Thank you so much!!

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