Site icon Bender Fitness

HIIT Full Body Workout: 20 Minutes Per Round

Please follow and like us:

Hi Everyone!

Are you ready to work up a sweat & get your body feeling great? This is a full body workout that will get you sweating and get your heart rate up!
During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.
Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.
Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!
Yesterday I did a 4 mile walk and Jesse did a tough hill sprint workout. I will write about his workout. I’m restricted from running for a few more days. I had to take an anti-biotic and it caused me to have joint pain in my left ankle, so my doctor restricted my running to prevent tendon injury. My body rebels against anything stronger than Advil. I can’t wait to be back to full steam! I’m planning on running another half in October and I would love to improve my time.
I hope you have fun with this workout!

PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness and you can find Jesse on Instagram @BenderCrosby1 We both post photos and videos of different workout moves & meal ideas so check it out!

PPS Workout outfit is from and you can get 15% off any purchase with the code BenderFitness at checkout.


Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Prone X-Reach
Pendulum Hop
Superman Pushup (Part 1)
Superman Pushup (Part 2)
Cheek to Cheek
Curtsy Lunge Kick (Part 1)
Curtsy Lunge Kick (Part 2)
Low Jacks
Oblique Pushups
Kneeling Side Kick
Plie Jump
Alternating Warrior III
Stick Situp
Extended Pushup/Backbend Stretch


Exit mobile version