Full Body Workout: Sweat & HIIT: 15 Minutes Per Round-Fat Burning Workout

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Hi Everyone!
I am working on getting a new workout posted today! In the mean time you can try this workout! One round takes 15 Minutes. I use a jump rope, but you can also complete the movements without a jump rope if you don’t have one. 
Today’s workout is a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout. 
This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement without the rope. 
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust. 
Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal. 
When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. You can choose to repeat it 1-3X. 
If you are looking for a fun meal idea check out my Avocado Egg Salad recipe HERE
Have a great day!
Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.
Shoes are Brooks Glycerine. 


 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio of Choice

***Be sure to cool down after the workout!***


Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge


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