15 Minute Full Body HIIT + 20 Minute Arm & Belly: Fat Burning Workout

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Hi Everyone!

It’s workout time again! Are you ready for a great workout? I know I am! I feel the need for a good sweat session.

Below I posted workout Days 26 & 27. I had an active rest day yesterday, so I am going to be stacking these two workouts together. You can choose to do one or both. As I have mentioned in the past: use the workout schedule, but if you need to modify it a bit that’s okay! If you miss a workout don’t let it throw you off track. Just hop right in and keep going. Consistency=Results.

We create strength by challenging our bodies. These workouts will keep your body guessing, because they change all the time! You are utilizing your muscles in different ways, with different movements, and creating a functional strength that will improve your overall fitness level. 

We have just a few more days left of this challenge, before we start our February workout challenge! Comment and let me know how you are doing, and if you are going to do the February challenge as well!

Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now!

Have fun with today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 26 Workout:

Get Your Own Interval Timer: Buy a Gymboss now.

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Day 27 Workout:

Get Your Own Interval Timer: Buy a Gymboss now. 

15 Rounds: 30/50 Second Intervals: 30 Seconds Max Reps, 50 Seconds Cardio

Equipment: Jump Rope (You can also complete the jumps without a rope or substitute high knees). 

1. Spiderman Cross Pushup
-Jump Rope
2. Knee Drop Plank
-Jump Rope
3. Sumo Pushup
-Jump Rope
4. Supergirl Plank
-Jump Rope
5. Rolling Pushup
-Jump Rope
6. Plank Jack
-Jump Rope
7. Rotating Side Plank
-Jump Rope
8. Walking Pushup
-Jump Rope
9. Shoulder Tap Pushup
-Jump Rope
10. Leg Lift Plank (forearm)
-Jump Rope
11. Leg Lift Pushup
-Jump Rope
12. Side Jump Plank
-Jump Rope
13. Superman Pushup
-Jump Rope
14. Cheek to Cheek Plank
-Jump Rope
15. Down Dog Pushup
-Jump Rope

 

9 thoughts on “15 Minute Full Body HIIT + 20 Minute Arm & Belly: Fat Burning Workout

  1. I have been ill since Sunday with walking pneumonia so I haven’t been working out and I seriously miss it! Maybe by Monday I will start up again. I love that o will be able to go back and workout for all of the days I’ve missed. I like that you were just starting to push more cardio time. Thanks.

  2. Sarah

    Hi Melissa I love your work-outs – they are tough and sweaty and you look like its tough for you too which is encouraging! I wanted to start the 30 day booty workout challenge you posted but I only see posts up to day 15 – are there 30 different exercises or do you repeat the 15 from the beginning again? let me know! thanks

  3. Anonymous

    I did these two today as well, was pouring sweat! The longer jump rope section really pushed me. I have been mixing and matching workouts of this 30 day challenge with the goal of doing them all by January 30!

  4. Carla

    I did these two today as well, was pouring sweat! The longer jump rope section really pushed me. I have been mixing and matching workouts of this 30 day challenge with the goal of doing them all by January 30!

  5. Tiffany Bowie

    This will be my first time doing your workouts. I watched a few of your videos on YouTube, looks intense and I am ready to workout. This will be my 3rd week with exercising. I see your new workout starts on Feb. 1st do I just click on the video and go? I normally start exercising 5pm CT. Looking forward to doing your workouts!

  6. Gillian

    Excellent! I did both of these today with mods for my limitations. I didn’t know if I would be able to do both but it felt awesome. Since doing your workouts regularly my stamina has increased SO MUCH! thank you for these, and thank you for creating something that lets me feel impressed with myself. I really enjoy your workouts even if I’m all “oh GAWD! ” in the middle lol
    Signed,
    Drippy Sweaty Me

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