23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

Please follow and like us:
Pin Share

 Hi Everyone!

This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn. 

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals. 

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism. 

Enjoy the workout! It made it into my new favorites list!

Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises. 

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. 
*HIIT workouts are very intense. Push yourself, but also listen to your body. 

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

30 thoughts on “23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

  1. Anonymous

    Just did this and it was a killer ! I really enjoyed this workout, the first that I did with you, in real time 🙂 thanks a lot (Angelique, 27, from France)

  2. this deserves a 100% from my heart…..”WOW.” and you don’t even take breaks!!!! whaaaat??? that’s what I have to look forward to when competing against you 20 minutes from now when I get to my gym?? this one is not only going to be just completely physically exhausting,…… but a real mental challenge too. i’m scared… and i couldn’t be more excited 🙂

  3. Anonymous

    I did it! Yes I had to take some brief water breaks and I couldn’t really do the single leg froggers. Just did another set of reg froggers. I did at least “low knees” every time haha. I could not have done this a month ago before I started your workouts. Thanks!

  4. Anonymous

    Hey Melissa,
    I was just wondering what your take is on exercising during pregnancy. I am just over two months pregnant and prior to finding out I was pregnant was an avid HIT participant. I’ve heard all sorts of things from don’t bounce while pregnant to as long as you don’t over heat and can talk while working out your okay. I’ve been really tired over the past month so my regular workout routine of 5 days a week as diminished to a sad 3 times a week and when I do workout I feel always uncertain and hesitant which is really unfamiliar territory for me. Any advice or imput would be greatly appreciated, I really miss my workouts but I know I have to listen to how I am feeling because I now have something more important inside me which needs my energy first and foremost. Thanks:)

    • Exercise during pregnancy varies by the individual. You should never start a new type of training while pregnant, but as you are used to training it is generally okay to carry on with what you were doing while decreasing the intensity and avoiding certain moves (as your pregnancy progresses avoid moves where you lie on your back as it decreases blood flow to the baby). Always check with your doctor first, as they know your personal case. Being active is actually good for you and the baby, and prepares you for childbirth. 🙂

      Also, exercising throughout your pregnancy makes it easier to get back into your regular routine. Do you have a heart rate monitor? Many women feel safer with guidelines from their dr about how high they can get their heart rate. Keep listening to your body, and CONGRATULATIONS!!!!! 🙂

    • Side Plank Crunch works your entire core, obliques (love handles) and back. Obviously you are using the muscles of your arms and legs as well, but core/back is the primary focus. It’s a compound movement so you are utilizing multiple muscle groups at the same time, which means increased calorie burn and toning. 🙂

  5. Thank you for a great workout, I did it with two 7 year olds and a one year old. I gained 50 pounds sense having kids and now it’s time to loose the weight. You video inspires me and my kids loved it too. I hope to do more of your videos. I know Ivan do it. I couldn’t do everything you did on this workout but I’m going to keep trying. I will let you know when I master it. Thank you for your inspiration.

  6. Anonymous

    Hi Melissa 🙂
    This morning was my first try on your workouts, and I have to say I LOVED this routine. So much fun and great variation in the exercises! I am totally hooked now 😀 Already searching for one to try tomorrow. Thank you so much for delivering this fantastic community for free! Keep smiling, because you have the most beautiful smile I have ever seen 🙂
    Love, Maria from Denmark

  7. Anonymous

    Hi Melissa,

    I just completed my favorite workout b/c it kicks my butt every time! Thanks for all the awesome exercises, you have changed my mind and body and made me stronger than ever! You are amazing!!!! Thank you 🙂
    Liz (from Chicago).

  8. Anonymous

    Just discovered your workouts today and did this one. It was great! I do workouts similar to this and am very happy to have found your site to “change it up”….thanks a bunch! I love your workouts!!!

  9. can we do lunge jump, squat jump, high knees, and froger.. in tabat style 5 minutes each…then 3sets of 20 push ups and 3 sets of 20 dips. then 1 miute plank. then 1 minute side plank on each hand

  10. Anonymous

    this workout is so intense, ive been doing it every night as well as jogging during the day and i am feeling great, can already tell that im getting stronger. you rock! thanks so much 🙂
    – North Carolina

  11. Anonymous

    Just completed this workout w/ a 6 lb vest on – OMGawd that was TUFF & Awesome.
    Thank you Melissa, you are simply amazing (and your camera man is pretty wonderful as well).

  12. Eric

    Ok, it’s official, you are definitely super human, Melissa!! Wow, how can you work so much?! Ay, Dios mío!!
    People from Marvel!, you should Ms. Melissa Bender as the Black Widow/ agent Natasha Romannoff in the next Marvel movie!! Look at her! Super human!! 🙂
    I could only do 45-min intervals and then on the low-intensity intervals, at first high knees, but then i had to just jog in place. Ufff… Too intense!
    But i felt great at the end,…on the floor, but great!
    Thank you, Super Melissa! 🙂

  13. Marissa

    I found your website from a friend, and I absolutely love your workouts!! I have never liked indoor exercising until I tried your workouts!! As for curiosity, Ive tried a lot of the workouts already and love them, but to get max effect of trying to lose weight a little quickly, would there be specific videos that Id want to rely on??

  14. Farrah Murray

    Omfg! FIRE! 8 YEARS LATER STILL coming back to your workouts! LOVE THEM…EFFICIENT…..MAJOR SWEAT…..AND YOU DO THEM WITH US … Melissa…workouts FIRE!

Leave a Reply

Your email address will not be published. Required fields are marked *