21 Minute HIIT Full Body Real Time Workout: No Equipment, Home Workout Cardio Fat Burn

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Hi Everyone!

Today’s workout takes 21 Minute Per Round. This workout is fantastic for building lean muscle and burning fat. You can modify the number of rounds you complete of this workout to suit your own needs. I recommend 1-3X through.

Be sure to warm-up before the workout and cool down afterwards. A warm up will maximize the burn and benefits you get when going through the entire routine.

This is a quick, but effective full body routine. Remember to push yourself throughout the workout. If you are repeating you can take a quick break in between rounds to get some water and recover, but go back into it before your body has time to cool down.
I hope you guys enjoy today’s workout!
PS Today’s fit fashions are from www.Affitnity.com, and Bender Fitness followers get 15% off with the code BenderFitness at check out. I am loving the new pants!
Don’t forget to check in on FacebookInstagram, or Twitter to let me know how you’re doing!

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

1. Burpees
2. Double Kick Back (right)
3. Double Kick Back (left)
4. Temple Tap Abs
5. Lunge Jumps
6. Goddess Reach
7. Walking Push-ups
8. Alternating Hip Thrust
9. Plank Knee Drop
10. Squat Jumps
11. Hydrant (right)
12. Hydrant (left)
13. Side Plank Taps (right)
14. Side Plank Taps (left)
15. Warrior III (right)
16. Warrior III (left)

12 thoughts on “21 Minute HIIT Full Body Real Time Workout: No Equipment, Home Workout Cardio Fat Burn

  1. Hey Melissa, Thank you for your excellent workouts and awesome vibe and personality, it really makes the difference when working out with you- tough but fun! I wanted to ask if the routines you post here are all you do every day? How much cardio do you usually add? Do you do additional heavy weight training at the gym as well, and follow a split?
    Thanks again, you’re a real blessing for ADD exercisers like me, who love constantly switching it up- never boring, always a challenge and smiling. Love it, keep changing the world one muscle at a time! Much love and support, Marni.

    • benderfitness

      Hi Marni, The routine’s I post here are all I do, plus running. I generally add 30-minute of cardio (although I have been slacking with that a bit lately, so it’s time to get consistent again). I don’t belong to a gym, but I do sometimes incorporate weights into the workouts I post here. Heavy weight training is great for you, but I just work with the equipment I have at home.

  2. Mandy Baker

    Wonderful workout! Just one round had me sweating like crazy. Just out of curiosity, how many calories would you say are burned in one round of this sequence?
    Keep up the awesome videos; you’re an inspiration to healthy, buy women everywhere.

  3. Daniela Rodriguez

    I did this workout last night. Since I don’t have an interval timer like yours, it took me about 45 minutes. But I felt so good. All the sweat was worth it. Because I’m worth it.
    Thanks Melissa! 🙂

  4. Anonymous

    Thank you Melissa! I did two rounds, I feel great.
    What the scale reads has not changed, but the way I fit in my clothes sure has 🙂
    You are the best. I am so thank full for you everyday

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