Full Body Sculpting: 20 Minute Fat Burn HIIT

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Hi Everyone!

Today got a bit crazy, so I didn’t have time to film a new workout. However, I went back and found this great 20 Minute Interval Workout that I have been wanting to repeat. 

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.  

Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂 I will definitely see you tomorrow with a new workout!


If you are joining me for the Lower Body challenge don’t forget to check in on FacebookInstagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

5 thoughts on “Full Body Sculpting: 20 Minute Fat Burn HIIT

  1. I love your workouts and all the information. What does your weekly workout schedule look like? Do you plan to run on certain days? Do you do only your workouts on certain days? I run 3 days per week and only have about 45 minutes in the morning to workout. Just trying to figure out a schedule using your workouts and running!

  2. Hi Melissa, i started our Bikini Competition workout (i am not doing a bikini competition, not after 4 kids lol) and Day 1 was fantastic! I did it 3 times. What I wanted to ask you was what dumbell weight do you use in the videos and did you do each of your workouts 3 times or more? Thank you again! you are inspirational and your energy is contagious! 🙂 Sandra

    • Tanja

      If the dumbbells are those grey ones they’re 20 lbs, I’m almost sure. She pairs her workouts with running so she’s not always repeating 3 times. I’m not Melissa but I just tell what I know 😀

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