20 Minute: Core Cardio Fat Burn: HIIT

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Hi Everyone!

Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer. 

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves. 

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time. 

I have some other great workouts already planned for this week, so keep checking back! 


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Click the link to get your own Gymboss Interval Timer
Set your timer for 15 Rounds of 30/50. 

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time! 

18 thoughts on “20 Minute: Core Cardio Fat Burn: HIIT

  1. Anonymous

    My whole core feels so amazing after this workout. My 10 year old daughter and I love to do this one together. Thank you so much for all the work you put into these workouts and for sharing them with us! Love it!
    Amy 🙂

  2. Axel

    This was a fun workout!
    I did it once in the morning and twice in the afternoon! I really enjoyed it and highly recommend Melissa’s workouts to everyone who asks me about what workout routines to do!!!!

  3. This is one my FAV workouts so far (although I love all of your workouts)! I did two rounds and burned 315 calories. Not bad for a Core-focused workout!! The Unicycle and the Clamp have become favorite moves also! THANKS for all you do; you’re amazing!

  4. by far a better burn in such a short amount of time than I’ve received with ANY OTHER workout. I’ve done P90X, T25, Insanity, martial arts, along with a multitude of “workout apps” on my phone. These beat them all for burn and results!!

  5. cask

    one of the best workout programs I have done so far. this is my first time doing bender fitness and I’m hooked. this is challenging.

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