15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt-No Equipment Workout

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Hi Everyone!

I have a brand new workout for you! Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge.

I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.


Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

I did push through to complete a second round. I was exhausted all day today. It took a cup of coffee and a lot of will power to get myself moving when I got home from work today. I am glad I did it! I felt so much better, and had much better energy after getting through two rounds of today’s workout.

post workout burn

After two rounds! 441 Calories burned in 30-Minutes.

I hope you all enjoy today’s workout! Let me know how many rounds you get in!

  1. Mountain Climber
  2. Burpee
  3. Lunge Jumps
  4. Frog Hopper
  5. Low Jack Hop
  6. Single Leg Heel Tap Hop-Right
  7. Single Leg Heel Tap Hop-Left
  8. Pushup Jack
  9. Squat Jump
  10. Russian Kick
  11. High Knees
  12. Mountain Burpee
  13. Lunge Hop-Right
  14. Lunge Hop-Left
  15. Touch Tuck Jump

Repeat 1-3X


Mountain Climber


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Lunge Jump: Part 1


Lunge Jump: Part 2


Frog Hopper: Part 1


Frog Hopper: Part 2


Frog Hopper: Part 3


Low Jack Hop: Part 1


Low Jack Hop: Part 2


Low Jack Hop: Part 3


Single Leg Heel Tap Hop: Part 1


Single Leg Heel Tap Hop: Part 2


Plank Jack: Part 1


Plank Jack: Part 2


Plank Jack: Part 3


Squat Jump: Part 1


Squat Jump: Part 2


Russian Kicks


High Knees


Mountain Climber Burpee: Part 1


Mountain Climber Burpee: Part 2


Lunge Hop: Part 1


Lunge Hop: Part 2


Touch Tuck Jump

20 thoughts on “15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt-No Equipment Workout

  1. Anna

    Melissa would you suggest any ab exercises for pregnant? Im 6 months pregnant, feel great and enjoy my every day workouts. I’m just little bit unsure if I should do ab exercises. what is your recommendation? thank you

    • benderfitness

      I would avoid ab specific exercises. The best core exercise you can do is pulling in your muscles to “hug” your baby. It will engage the full core and transverse abs, which helps prevent ab separation. A lot of other exercises incorporate the core, so just focus on great form during your other exercises. 🙂

  2. Jem

    Meliisa how does your eyeliner and mascara stay on so well after this workout. What brands do you use, I always look like a raccoon after working out if I have makeup on.

  3. Chantelle louise kinder

    After doing two rounds of your standing lower body workout on monday this was brutal! In a good way ha,next time 2 rounds, thank you so much mellisa ive seen a massive improvent in my body these last few weeks from doing your workouts 😀 xo

  4. Silvia

    Melissa, thank you for this great workout!!! I had an accident during the 4th of July and hurt my lower back. After three weeks of healing, this week I decided to start exercising. My boys have been taking swimming lessons for two weeks and I decided to face my fear. On Monday I started swimming lessons (I do get in the pool with my boys but swimming is not my strength), my instructor is amazing. I have made a lot of progress and I am pushing myself. Just now, I decided to try this video and I was sweating like crazy. I wasnt able to do the tuck jumps, so I just touched the floor and tap my knees with my elbows ;). Can’t wait to come back and try your other workouts.

    • benderfitness

      Everyone’s burn will vary a bit depending on how intensely you are pushing, what your build/height is, and how high your heart rate goes. Is your heart rate monitor set for your height, weight and age?

      • I’ve certainly found this to be the case. I’m only 5’2″ and when I do videos that say they are 1,000, I usually burn half to a bit less than that, according to my Polar.

      • Anonymous

        Hmm, Ok. Yes it is set for those things. I am 5’3 and 116 and am a runner (Typically 6 miles a day). Because I do need a little more added to get my heart pumping, I’ve added an 8 lb vest.

  5. Nicole

    Burn after burn after burn… those squat tuck jumps left me wobbly at the end! Killing it with this oldie, thanks Melissa ❤️

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