Bootcamp HIIT: 20 Minutes per Round

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Hi Everyone!

One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to. 

Be sure to hydrate! This is a sweaty one!

I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today. 

Enjoy the workout!

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

1. Knee Drop Plank
2. Seated Leg Lift
3. Leg Circles (right)
4. Leg Circles (left)
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist 
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

8 thoughts on “Bootcamp HIIT: 20 Minutes per Round

  1. Anonymous

    That was difficult but such a great workout!
    I just started following you 2 weeks ago and I’vI’ve already recommended so many people. Thank you so much for sharing all these videos. I check everyday for each new video. Thank you. Thank you!
    ♡ Amy

  2. Kristin

    That was a really challenging workout. I was not really able to do the seat leg lifts though. I tried but I could barely lift my legs and hold it. Any suggestions. This is the first workout in this 30 day challenge that I dont believe I will be doing 3 rounds of.

    • benderfitness

      Try the movement while seated in a chair. You can allow your legs to bend, and it will decrease the intensity. 🙂

  3. Carrie

    Just watched it through once (looks intense) and I’m about to get my workout on!!! I think I might add the move your cat is doing at 13:14 as soon as I finish 😉 looks sooo relaxing! tee hee

  4. Hayley

    Whoo! Week 3 of Lean Muscle 30-day Challenge is under way for me today. This was a great, sweaty workout after an easy-moderate 4 mile run. Just under 2 weeks to my goal race, and I am feeling great with these workouts! Thanks!

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