HIIT Full Body Workout: 20 Minutes Per Round

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Hi Everyone!

I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through. 

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout. 

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

I hope you have fun with this one!

PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout. 

Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks


Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

7 thoughts on “HIIT Full Body Workout: 20 Minutes Per Round

  1. Anonymous

    Thank you so much for the energy you put into these workouts and accompanying videos (awesome gigantic housecat, btw)! I completed my first week of this 30-Day challenge (having recently cancelled my gym membership, gonna spend the money on monthly massages *thumbs up*) and I’ve really enjoyed the variety and ability to adjust intensity. I arrive at work early and do the workouts in my office before everyone else arrives (court exhibits make great weights, lol). I’ve been telling my friends how inspiring you and your website content are–thank you again!

  2. Anonymous

    I finished week 1 of the Lean Muscle Building 4 week Challenge and I am loving the variety. I am doing swimming and/or indoor stationary rowing for cardio. The workouts are challenging and sometimes I can only do 1 round yet I am noticing positive changes and increased strength overall. Thank you so much for the videos, what you are doing is very much appreciated!

  3. Kate S.

    Everything they said. 🙂 Seriously, you’re so empowering for do-it-yourselfers and those with no time! (Read: moms!) Plus, I love that you do the work with us in real time with no cheesy music, slick camera work, yelling at us, or other BS. It makes it feel so real and un-corporate, and doable. My only trouble is all the planks/pushups and some of the ab stuff you do are not great for my diastasis recti. But I just try to modify, or avoid the workouts that have a ton of that stuff. THANK YOU THANK YOU THANK YOU.

  4. Did twice thru. did highknees for cardio during 1st round and mountainclimbers for cardio during 2nd round. the alt warrior iii was hard on the last round. great workout. Thank you Melissa 💖

    • benderfitness

      I keep the rest minimal so my muscles don’t cool down to much in between rounds. 🙂 Get a drink, let your breathing come back to normal, and your heart rate come down a bit, and then get back into it.

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