15 Minute Cardio Sweat: HIIT Bodyweight Workout

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Hi Everyone!

Happy Throwback Thursday! I hope you enjoy my throwback workout pick for the week. 

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge. 

I recommend keeping track of your workouts via check-in or workout journal. Keeping a workout journal can be very motivating, especially if you keep track of your reps during each workout. When you keep track of your reps when you repeat the workout your goal will be to increase the number of reps you were able to complete. It’s a great way to see how your fitness level has improved. So if you’ve done this one before and kept track of your reps, aim to increase the amount you are able to do!

People often ask how long my workouts will be available. Every workout that I have done since starting my blog is still available on my site and youtube channel. You can subscribe to my youtube channel here: Melissa Bender Fitness on Youtube. Another easy way to browse my workouts is through my Fitness board on Pinterest


You can also find me on FacebookInstagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers

2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees
 Repeat 1-3X

5 thoughts on “15 Minute Cardio Sweat: HIIT Bodyweight Workout

  1. Awesome workout! I couldn’t agree more that it’s a great idea to keep a workout journal. Mine keeps me motivated all the time because I can see how far I’ve truly come, especially on days when I think I haven’t done much at all! Thanks for sharing.

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