HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

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Hi Everyone,

Today is Day 7 of my HIIT the New Year Hard Workout Challenge

Today’s workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace. 

This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance. 

I paired today’s workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down. 

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today. 

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here

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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

*Optional Cardio Burn: Running or Jump Rope Fat Burn*

Repeat: 1-3 Times

11 thoughts on “HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

  1. This was really tough, but awesome. I like how you consistently post new workouts for us to try, and that helps some of us who may be scared to repeat older workouts again in fear of the toughness… Although the new ones may be just as tough hehe.

    I loved the push-ups to V-ups and the lunge kick switch in particular. They were fun!

  2. Lize Grobler

    Heyhey, I’m not the type to comment on blogs and what not and I generally have never had a fitness role model so this is a first for me.
    I’ve been doing your workouts religiously for about a year now and I’m still loving every single one….they work so well seeing as I’m a physiotherapy student and I don’t have the world’s time to go to gym and I live in a little flat with literally just enough space to do your workouts.
    I just wanted to say thanks for all the free workouts …not many people would do what you do and keep it going for free..
    Love your workouts!!
    A shout out all the way from South Africa :).

    • benderfitness

      Thank you for taking the time to comment! It really motivates me to hear that what I am doing is helping you. 🙂 Have a great day!

  3. Great routine! I switched this one with Day 6 since I typically rest on Sundays. I also did your 30m lean muscle workout and 4m lower body tabata. I crushed it! Thanks Melissa!

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