20 Minute HIIT: Full Body Fat Burning

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Hi Everyone!

Are you ready for today’s 20 Minute HIIT Workout? This is a full body workout that will keep your heart rate up, and your body burning fat during and after the workout.

This workout uses 20 different exercise moves. You will have 10-seconds of rest in between each exercise. Remember to always push yourself. You want to get in as many reps as you can during each 50-second interval.

My allergies are going crazy right now, so I was feeling very tired during this workout. At times I really struggled to push myself, but I kept going. Remember, if you need to take a break that’s okay! Just get right back into it as soon as you are ready.

Have fun with today’s workout!


Set your interval timer for 20 rounds of 10/50.

  1.  Burpee
  2.  Leg Scissor Abs
  3. Chair Taps
  4. Superman
  5. High Knees
  6. Walking Pushups
  7. Jumping Jacks
  8. Side Plank Abs (right)
  9. Surfer Jumps
  10. Side Plank Abs (left)
  11. Forearm Plank Leg Jump
  12. Double Kick Back (right)
  13. Lunge Jumps
  14. Double Kick Back (left)
  15. Mountain Climbers
  16. Down Dog Pushup
  17. Single Leg Lateral Jump (right)
  18. Pendulum Leg Swing with Chair
  19. Single Leg Lateral Jump (left)
  20. Pump Handle Abs

Repeat 1-3X

20 thoughts on “20 Minute HIIT: Full Body Fat Burning

  1. Anonymous

    Doing this when I get home! I been working out with you for a while and I love it! I don’t eat that good all the time so I started the 21 day fix and I love it. It has got me on the track of eating good food and the right amount. I can see my core and thats great:) I do teach cardio kick and bootcamp classes and with all my hard work I do I was getting mad that I would just lose it by eating unhelathy. Now I’m back on track and I think I might stay using the 21 day container just to keep be on track

  2. Anonymous

    Love the work out it was hard because of my cold but made it through it just not so hard push my self and still sweating . I will have to do it again when am feeling better

  3. Kira

    I’m following your 12-week bikini competition workouts and the link isn’t working. I just finished my workout today and wanted to see what my workout will be tomorrow but the link is no longer working. I hope it’s sorted out for tomorrow! Thanks for all your great workouts, it’s exactly what I need to get back in shape!

  4. Amanda

    Melissa I absolutely love your website. Thank you so much for all you do. I was wondering if you could give your thoughts on protein and supplements. Thank you.

  5. Anonymous

    Great workout! Can you tell us how many calories you burn during your workouts? You used to do that on your older workouts.

  6. Anonymous

    Hi Melissa, I have also been working out with you for quite a few weeks now on your site (and love the newest workout on BodyRock). Your workouts are certainly making me stronger! Thank you so much for taking your time to share with us!

  7. Gabriella Pop

    Hi, Melissa! …again (I don’t find my previous post 🙁 ) from Romania. I’m a huge fan of yours, you look spectacular! I have 76 kg, age 38, 172 cm tall and I must to lose weight. I LOVE your workouts, doing your exercises for the last 4 weeks…but no changes on the scale 🙁 . I know I need a diet plan, I don’t have one, but I am careful with the foods I’m eating. And drinking many veggie and fruit smoothies. So, would you kind and tell me what should I do to see results, reach my goal? Please! Thanks….and I love your cats too.

    • benderfitness

      Hi Gabriella, Have you noticed any changes in how your clothing fits or how your body looks? You may still be decreasing your body fat percentage, even though you aren’t seeing a change on the scale. If you decrease your body fat % you are making yourself healthier and improving your metabolism, so you will start to see changes in the scale.

      Here are some links about diet: https://www.benderfitness.com/category/diet

      I will be posting more. 🙂

      • Gabriella Pop

        Hi, Melissa, probably you are right! It seems to me like I lost a few cm of my waist… and a friend asked me the other day if I lost weight, because my thighs looked thinner…but, like I said, the scale hasn’t confirmed that. Anyway…thanks for your reply and your virtual help. I promise you that I’ll keep working and I hope someday I will be proudly send you some before-after photos. My best regards, Gaby. (please, forgive my english).

  8. Anonymous

    Hi Melissa I just love your workouts! I have been following you for 3 years!! I never get bored!! You have made me stronger from the inside out! I feel more confident and I love when you do new moves! Thank you so much for what you do for us! And your husband!!

  9. Erica

    hi Melisa! I am from Argentina and I’m following your tips wich I find excellent! and also your workouts! Keep being so sweet and strong!

  10. Anonymous

    Thank you for the work-out! you made my day. i do not have much time to work out but the 35 minutes was good and now i am ready for my day.

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