HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

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All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes

1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Hi Everyone!
Tonight’s workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it’s intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward. 
After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout. 

I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. 

Have a wonderful night, and enjoy the workout!

*If you love the outfit check out www.Affitnity.com and like their facebook page: www.facebook.com/Affitnity.  You can get 15% off your total order with the code BenderFitness at checkout. 


19 thoughts on “HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

  1. Hi Melissa! Great workout – I have a question about the knee drop plank. You say not to just bend your knees and I was having a hard time figuring out how to complete the exercise without just bending my knee. Can you be more specific? Thanks!!

  2. Anonymous

    Melissa – love the intensity, but cant do the impact on the legs. Thought I could get through the knees part, but got to the frogger and no way..

    Love your stuff anyway.

  3. I did this yesterday and forgot to post, I did one round and 10 minutes of jump rope. I was super tired, I was enjoying the nice weather and was digging/gardening for 3 hours! Legs are killing!!!

  4. Mariana

    I was so afraid to do this routine but after doing it I felt great!!!! Thank you Melissa! I did one round but how many rounds are supposed to do?

  5. Anonymous

    I am a stay-at-home mom of 4 who homeschools my kids. Your workouts have made a huge difference in my life. I’ve finally found a way to exercise regularly and still work up a sweat. Thank you for you workouts!

  6. Farrah

    Melissa, started with you in 2013……I’M BACK ….. YOUR WORKOUTS ARE WHERE IT’S AT! THANK YOU!
    I’ve done many programs…and I ALWAYS come back to what’s effective and time-efficient….. YOU! THANK YOU FOR ALL YOU DO!
    If this is your first time with Melissa….. stick with it….your results will be phenomenal….and she has the sincerest and sweetest spirit.
    PS: loved watching you grow your family – beautiful – and to see you still doing the darn thing…. ALL OF US…. can do it! Such inspiration! Thanks again!

    • benderfitness

      Farrah, thank you so much for your kindness and taking the time to leave such a lovely comment. <3 I'm glad you're back!

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