21 Minute HIIT: Full Body Workout

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Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50. 

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X





8 thoughts on “21 Minute HIIT: Full Body Workout

    • benderfitness

      Hi Sally, It’s always a good idea to do a warm-up before any workout. 🙂 It will actually help you work at a higher intensity level & get more benefits during the workout, as well as reducing your chance of injury.

  1. Anonymous

    Hi Melissa, do you have a snack before a workout? I usually workout in the morning or late evening. Therefore not sure if I should be eating something before a workout. Thank you

    • benderfitness

      I workout in the evening after work, so I usually do have a snack before my workout. Typically it’s something like peanut butter greek yogurt, or a banana sliced in half and spread with peanut butter. Everyone’s body responds differently. Some people can’t eat unless they have at least an hour to digest before working out. Try it and see how your body feels. I definitely feel more energized when I eat pre-workout. 🙂

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