Diet Bet Challenge: Day 22: 20 Minute Fat Burn HIIT

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Hi Everyone!

Today is Day 22 of the DietBet Challenge. 

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 Diet Bet 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. 🙂

PS My sports bra is from Affitnity. If you like it, you can find it here: Fit Me Sports Bra Top. Don’t forget to use BenderFitness as your coupon code for an extra 15% off at check out. 

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

*Be Sure to Cool Down

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