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Full Body Shake Down: HIIT Workout (15 Minutes per Round)

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Hi Everyone!

I hope you are ready for today’s workout! This is a quick workout that can be repeated to increase the intensity. I incorporated cardio bursts throughout this routine to really increase the burn. You can incorporate jump rope or high knees for your cardio bursts. Be sure to push yourself during each interval to get in maximum repetitions (with good form!)

I will be filming a new workout this evening when I get home from work. Do you find it tough to get in your workouts after working all day long? What techniques do you use to ensure you are getting your workout in?

Have fun with today’s workout! I will see you tonight!

PS This month I am hosting a daily bonus move of the day challenge on my Instagram page. You can find me on IG: @BenderFitness.


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.

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