15 Minute Cardio Sweat: HIIT Body Weight Workout

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Hi Everyone!
I have a throwback workout for you today! Today’s workout is body weight only, and doesn’t use any equipment. That doesn’t mean it isn’t challenging! This is a great workout for burning fat, while simultaneously building lean muscle mass.
Remember to push yourself during each interval. Challenge yourself to keep going and push for extra reps. The challenge is what makes you stronger! If you need to rest that’s okay too, just get back into it as soon as you are able. If you stick with it you will be pushing through for the extra rep, or the extra round.
Have fun with today’s workout!


Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Repeat 1-3X

10 thoughts on “15 Minute Cardio Sweat: HIIT Body Weight Workout

  1. Anonymous

    This site is amazing. It’s fast to access the workouts. The workouts are very challenging! Don’t change a thing! Thank you!

  2. mallory

    Not sure of the best way to contact you but I wanted to see your thoughts on something. My family and I follow a paleo diet. We are not perfect but we are (I would say) 80/20% there. We still do some raw cheese sometimes and some grains but we are happy with the change.

    That being said- I am still confused in regards to vitamins/supplements. I know that there is no way I can eat the “recommended” amount of vegetables everyday, and would love to help bump up my energy as well. What are your thoughts on the plexus products? I see conflicting information and it’s confusing…..but I will be honest- the testimonies are quite enticing! Thanks so much! I very much enjoy your workouts!

    • benderfitness

      I am not familiar with the plexus products. I always ask my friend Jon, from Total Nutrition Mansfield, any of my questions on supplements. I will see if I can get some information. If you want to message him directly you can do that on Facebook: http://www.facebook.com/TNMansfield. He owns the store, but he is also certified in nutrition, and will make individualized recommendations. I hope that helps a bit. I will do some research. 🙂

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