Plyo HIIT Fat Burning Body Sculpt Workout: Body Weight (15 Minutes Per Round)

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Hi Everyone!
I have a throwback workout for you today! Jesse and I are getting ready to go out of town so we didn’t have time to film a new workout last night.
This is workout #17 of my HIIT the New Year Hard Workout Challenge.  This is a full body, cardio, fat burning workout. It’s intense and very effective. According to my heart rate monitor I burned 179 calories during one 15-Minute round of the workout (and that doesn’t include the after burn!)
If you have followed my first 30 Day Instagram Challenge all of the moves in this workout will be familiar to you. I just finished up a second Instagram workout challenge, so you will be seeing those moves in a new workout soon too!
During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in.
That said, if you need to modify some of the moves that’s okay. For example:
-Burpee you can skip the pushup, and do a plank instead.
-Lunge Jump you can step forward, and squeeze before switching legs, instead of jumping.
-Ninja Jump: step both feet forward into a low squat and squeeze to stand.
You want to work to your maximum potential, so do the hardest variation that you can handle. If you aren’t up to the hardest variation yet, put this one your list to repeat. As you grow stronger you will be amazed at what you can accomplish.
I hope you all enjoy today’s workout!

PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

PPS My sports bra is from and you can get 15% off of your total purchase with the code BenderFitness at checkout.

Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper 
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee

Repeat 1-3X

Mountain Climber
Russian Kicks
Lunge Jump
Mountain Jumper
Tuck Jump
Frog Hopper 
Plank Jack
Speed Skater
Hip Lift Hook

11 thoughts on “Plyo HIIT Fat Burning Body Sculpt Workout: Body Weight (15 Minutes Per Round)

  1. Anonymous

    Melissa, this is great. And i totally love how normal you are as well as compared to the other online fitness guru, you pushed through the workout (jump lunges burned). Seriously awesome. Thank you. Keep us motivated dear!!

    • benderfitness

      Thank you! I do these workouts right along with anyone who joins me. 😀 The challenge is what makes you (and me) stronger. 🙂

  2. Cynthia

    I was thinking of doing this but after hearing you struggle I was hyperventilation lo . Will work up to thus one. Xxoo

    • benderfitness

      It’s a good one to build up to you. You can always cut the interval in half, and increase the rest time. As it gets a little bit easier you can increase the intervals.

  3. benderfitness

    I don’t right now, but I want to get back to having a more concise schedule. My husband and I both I work full time as Occupational Therapists, so sometimes our filming schedule gets thrown off. We are working on setting a schedule in place to make it easier. 🙂

  4. Michelle

    This one has left me sweating buckets……thanks for hard work and with all the other videos you have I don’t mind when you don’t post a new cause I have 300 others of yours to do!!!!

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