18 Minute HIIT: Sweat Burn Sculpt: Fat Burning Core Workout

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Hi Everyone!

Today’s workout is tough! Warm-up, grab some dumbbells, and get ready to sweat! This workout will work your core from every angle for a great sculpt, and includes high intensity fat burning at the same time. This is a great workout to bookmark for quick results.

During the High Knees Exercise your biceps are engaged in an isometric exercise (the joint isn’t moving, and your muscle length remains the same throughout the movement). My arms were burning like crazy from the challenge so I alternated between keeping my elbows flexed and extended.

Even though this workout is focused on the core, you are still getting full body benefits, and an all over fat burn. After completing the workout be sure to do a cool down and some gentle stretching.

Non-Fitness related: This weekend Jesse and I are in New York for my Uncle Dave’s memorial service. He passed away unexpectedly, and I miss him every day. He always shared my workouts and supported me. He called me the next Jack Lalanne. Every day he went above and beyond what he had to do to be kind to others. When I was leaving his house one day it was raining. He offered me an umbrella and I declined because I was leaving the state and wouldn’t be seeing him soon to return in. He explained that he always bought extra umbrellas so that any time someone left his house in the rain they could stay dry. In honor of my Uncle’s kindness I am encouraging everyone to go the extra mile with kindness, with no expectation of return. In those acts of kindness I know my Uncle’s legacy lives on.

Thank you everyone.

Have fun with this workout!



Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells. 
Dumbbell Weight of Choice: Recommend 3-12 lbs. 
Repeat 1-3X
1. Dumbbell High Knees
2. Dumbbell Jump Squat
3. Spiderman Plank
4. Temple Tap Abs
5. Dumbbell High Knees
6. Dumbbell Jump Squat
7. Crunch and Tap
8. Heel Press Plank
9. Dumbbell High Knees
10. Dumbbell Jump Squat
11. Reverse Bicycle
12. Mountain Tapper
13. Dumbbell High Knees
14. Dumbbell Jump Squat
15. Hip Lift Hook
16. Forearm Plank to Down Dog
17. Dumbbell High Knees
18. Dumbbell Jump Squat
Dumbbell High Knees
Dumbbell Jump Squat
Spiderman Plank
Temple Tap Abs
Crunch & Tap
Forearm Plank Heel Press
Reverse Bicycle 
Hip Lift Hook
Forearm Plank
Forearm Plank to Down Dog

13 thoughts on “18 Minute HIIT: Sweat Burn Sculpt: Fat Burning Core Workout

  1. This looks brutal and can’t wait to go through this tomorrow. Today I did one of my own creations 🙂
    Love love love your workouts Melissa <3 thank you so much for sharing.
    Pernille from Denmark

  2. Anonymous

    I’m So sorry for your loss it seems you have lost two important people in your life .. You are a gift to us thank you for all of your knowledge hard work and expertise

    • benderfitness

      Thank you very much. It’s been a tough year for losing people I love. Thank you for your comment and thoughts.

  3. Anonymous

    So sorry to hear about your Uncle. I will be praying for your family through this difficult time. I always find peace in God’s word. Here is a verse for you. Psalm 34:18 “The LORD is close to the brokenhearted and saves those who are crushed in spirit.”
    May God bring you comfort.

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