15-Minute HIIT & Burn: Body Weight Fat Burning Home Workout

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Hi Everyone!

I have a fun throw back workout for you with two special guests! I love when I am joined by family and friends for workouts. I think it helps to see people of all levels pushing through a workout. The nice thing about HIIT is that you can push as hard as you are able to, and that is different for everyone.

In this video, my sister, Kristen, and her fiancé (now husband!), Jason joined me for another workout. They had previously joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.

Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.

As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂

I hope you enjoy today’s workout! I am almost at the end of my pregnancy! I did a HIIT workout yesterday, and got in a nice walk today. I am currently 38 weeks and 4 days pregnant, so we shall see when Baby Bender decides to make his debut!

Got in a nice 3.5 mile walk today. I wanted to run with Jesse & Evan, but with temps already in the 80s and pure, glorious sunshine I didn't want to risk overheating the baby. 38 weeks & 4 days pregnant & feeling great! Aiming to keep it that way until I finally get to meet this little guy. Did you workout yet today? ‪#‎BenderFitness‬ ‪#‎walk‬ ‪#‎sunshine‬ ‪#‎dontstop‬ ‪#‎38weekspregnant‬

Got in a nice 3.5 mile walk today. I wanted to run with Jesse & Evan, but with temps already in the 80s and pure, glorious sunshine I didn’t want to risk overheating the baby. 38 weeks & 4 days pregnant & feeling great! Aiming to keep it that way until I finally get to meet this little guy. Did you workout yet today? ‪#‎BenderFitness‬ ‪#‎walk‬ ‪#‎sunshine‬ ‪#‎dontstop‬ ‪#‎38weekspregnant‬

Have fun today!
Melissa

10/50 Second Intervals. 

1. High Knees
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Ropeless Jump
5. Lunge Jump
6. Plank Crunch
7. Mountain Climber
8. Angel Abs
9. Burpee
10. Windshield Wiper Plank
11. Squat Jump
12. Side Lunge Lift (right)
13. Side Lunge Lift (left)
14. Warrior 3 Lift
15. Warrior 3 Lift

 

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

 

2 thoughts on “15-Minute HIIT & Burn: Body Weight Fat Burning Home Workout

  1. Jane

    Melissa. I wish you all the best for the remainder of your pregnancy. Your new baby will be very lucky to have two wonderful parents in you and your husband!
    Thank you for your fantastic workouts. I have been doing them on a daily basis for almost a year, and my energy and fitness levels have been transformed!
    Best wishes
    Jane, UK

  2. Maateline

    Melissa, I really appreciate seeing Jason & Kristen on this video. As someone on my own fitness journey, it is refreshing to see people who aren’t in your tip-top shape sometimes! I find you very inspiring always!

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