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15 Minute Plyo HIIT Workout: Burn Fat Fast

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Hi Everyone!

This is workout #29 of my HIIT the New Year Hard Workout Challenge!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. 

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes. 

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one. 

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

My Sports bra is from You can get 15% off any purchase with the code BenderFitness at checkout. 

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50. 

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

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