Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

Please follow and like us:
Pin Share

Hi Everyone!

I hope you liked yesterday’s Strong & Toned Lower Body: Workout for Legs, Butt & Thighs. For today’s workout we have a 21-Minute HIIT Fat Burn that will work your entire body. In between each exercise in today’s workout there is a 35 second cardio burst.

For the cardio burst you can jump rope, do high knees, burpees, mountain climbers, or cardio of choice. Be sure to push yourself during the workout, but always focus on form. If you need a break, take it and get right back into the workout.

*Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout. 

Have fun with today’s workout! I am going to try to get a jump start on filming all new workouts for next week over the weekend. Excited to see you all with some brand new workouts!

In the mean time have fun with this one!

PS Don’t forget to check in on FacebookInstagram or Twitter!


Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.

*In between each exercise perform 35 seconds of cardio of choice.

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Deep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press

12 thoughts on “Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

  1. Christina

    Love the workout!!! Thank you for being a resource for those who can’t afford a gym pass/trainer or have challenges of even thinking of what exercises to do. Thank you for making people healthy and doing it for free. You are slowly making America great again. Thanks!

  2. xtgceolabrae

    Hi ! i was going though YouTube and you came up. i really enjoy your routines. are you on bodybuidling.com ?also do you have new or more YouTube videos?

    • benderfitness

      I have hundreds of youtube videos. If you want to go straight to youtube you can find there here: http://www.youtube.com/mdloughy All the workout breakdowns are also posted on my blog. You can use the search bar to the left, or click on the different tabs if you are looking for a specific type of workout. 🙂

  3. I love your comment, Christina. As an American who lives abroad it was nice to read such a positive comment when there is so much negativity in the media these days. The Benders are making a difference, aren’t they? One posted workout at a time. Thank you Melissa and Jesse for that you do.

  4. Caitlin

    I just love these workouts! I have a gym membership but I feel more diversity from these videos, get sore and tap into that cardio so much! I cannot run due to knee problems, but I get to do cardio with balance and strength all combined which, I mean let’s just say running can go kick rocks. Love you attitude, and the family business you’re building with passion and grace. Keep up the work!

Leave a Reply

Your email address will not be published. Required fields are marked *