HIIT the New Year Hard: Workout 22: Strengthen, Sweat & Run

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Hi Everyone!

This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready!

In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. 

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!

PS You can also find me on FacebookInstagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps


1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)


1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle


1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)


2 thoughts on “HIIT the New Year Hard: Workout 22: Strengthen, Sweat & Run

  1. i did the 6min jumprope for cardio of choice. My oh my were they tough! My legs turned jelly after jack rope it was tough to do high knee rope after that.. most of the time i put down the rope and do without.. just wanna make sure i do proper high knees in.. the arms were burning.. during one leg rope i switched legs whenever i feel I had to. Thank you for this challenging routine Melissa!

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