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20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

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Hi Everyone!

It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.

During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.

Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.

You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!

Fit Fashion in today’s workout is from You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.

I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!


PS I am on Instagram and Twitter: @BenderFitness and on Facebook:

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds Cardio of Choice before each exercise.*

  1. Pushup Reach
  2. Walk Outs
  3. Reverse Plank Leg Lift
  4. Walk the Plank
  5. Spiderman
  6. Runner’s Lunge Twist-Right
  7. Runner’s Lunge Twist-Left
  8. Jump Kick-Right
  9. Jump Kick-Left
  10. Heel Tap Jump Squat
  11. Side Plank-Right
  12. Side Plank-Left
  13. Reverse Plank
  14. Forearm Plank
  15. Toe Touch Plank

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump





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