20 Minute HIIT & Sweat Fat Burn: Full Body Home Workout

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Hi Everyone!

I hope you are ready to sweat! I have another throwback workout for you, our filming schedule is a bit off because we are traveling, but I will be posting workouts here all week. There will be some good new workouts for you too!

Today’s workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one.
This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!
Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.

I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.

I am also re-focusing on healthy eating. Jesse and I are traveling right now, which always makes eating healthy and working out a bit trickier. It’s definitely motivating me to get some new workouts filmed, and really get on track with my nutrition.

3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice.

Have fun with today’s workout! Don’t forget you can also find me on FacebookInstagramTwitter and Pinterest.

See you soon!
PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.


Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer, Chair & Mat.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees.

1. High Knees
2. Round Kick (right)
3. Round Kick (left)
4. Sit to Stand (right)
5. Sit to Stand (left)
6. Frog Hopper
7. Angel Abs
8. Hip Lift Hook
9. Superman
10. Kneeling Side Kick (right)
11. Kneeling Side Kick (left)
12. Alternating Lunge
13. Dips
14. Decline Spiderman
15. Chest Press Plank

Repeat 1-3X


Round Kick
Single Leg Sit to Stand Part 1
Single Leg Sit to Stand Part 2
Frog Hopper
Angel Abs
Hip Lift Hook
Kneeling Side Kick
(*I should have placed my arm further out so that my hips and shoulders were better aligned)
Alternating Lunge
Dips Part 1
Dips Part 2
Decline Spiderman
Chest Press Plank: Part 1
Chest Press Plank: Part 2

5 thoughts on “20 Minute HIIT & Sweat Fat Burn: Full Body Home Workout

    • benderfitness

      I’m not going to have time this trip, but I think that’s a great idea! Next time I come out I will have to plan for that. 🙂

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