10 Minute Intense Cardio HIIT

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Hi Everyone!

Why wait for the New Year to re-focus on your heath and fitness? 

Today’s workout is short, but intense! If you don’t think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!

Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That’s saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes. 

I went through this workout 2X and paired it with a 26 minute run outside at an easy pace. 

Quick Reminder: My January HIIT The New Year Challenge weigh in starts on January 1st. If you haven’t signed up for the challenge you can do that here: www.dietbet.com/BenderFitness
You can find more information on the challenge Here

Have fun with today’s workout!

You can also find me on FacebookInstagram or Twitter.  🙂

Click the link to get your own Gymboss Interval Timer!


1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X


Heel Tap Jump Squat
Mountain Climbers
Lunge Jump
Russian Kicks
Runners Lunge Hop: Part 1
Instagram Tutorial
Runners Lunge Hop: Part 2 
Low Jack Burpee
Instagram Tutorial

High Knees

4 thoughts on “10 Minute Intense Cardio HIIT

  1. hi, Melissa, could you please give us an idea of what you do to warm up, how long, what exercises you do, stretches etc. Thanks for being such an inspiration to me. you keep me going!

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