21-Minute HIIT: Full Body Fat Burning & Toning Workout

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Hi Everyone!

It’s workout time! Today’s workout takes 21-Minutes Per Round. This is a full body workout, with cardio bursts in between each exercise. Push yourself to get in the maximum number of repetitions during each interval & round of cardio.

This workout can be repeated to increase the intensity. Be sure to warm-up before the workout with some dynamic movements to get your heart rate up and your blood flowing (jumping jacks, jump rope, jogging in place, leg swings). This will maximize your body’s ability to work at a high level of intensity and get the most out of your workout. It will also help prevent injury.

Jesse and I took the day off of working out to focus on a home improvement project. With major help from Jesse’s dad we put in hardwood flooring! I am completely wiped out after our hard work, so I am going to get some rest, and plan a good workout for tomorrow.

hardwood floors

BenderFitness Studio’s new floors!

I am now just over 13-Weeks Pregnant, and although I feel great, for the last two weeks I have been very fatigued. I have been taking more rest days, and sleeping more than usual. Baby Bender must be growing! I will keep posting old workouts here on the days when I don’t film, but there are new workouts from both Jesse and I headed your way. Cant’ wait to try out the new floors!

13 week baby bump

13-Week Baby Bump. Baby Bender is still doing a good job of hiding! Baby is about the size of a Peach this week.

Quick reminder: My new DietBet Challenge starts Sunday January 3rd. If one of your goals this year is weight loss, this game is a great motivator. The way it works: you place a bet that you can lose 4% of your body weight in 4 weeks. If you achieve your goal you are a winner. All winners split the jackpot! So you can make money for achieving your weight loss goals. In the past participants have had great results! You can sign up here: www.dietbet.com/benderfitness.

Have fun with today’s workout!

PS: Today’s fit fashion is from www.Affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.

*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally. 

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Set Your Interval Timer for 16 Rounds of 30/50.

1. Burpees
2. Double Kick Back (right)
3. Double Kick Back (left)
4. Temple Tap Abs
5. Lunge Jumps
6. Goddess Reach
7. Walking Push-ups
8. Alternating Hip Thrust
9. Plank Knee Drop
10. Squat Jumps
11. Hydrant (right)
12. Hydrant (left)
13. Side Plank Taps (right)
14. Side Plank Taps (left)
15. Warrior III (right)
16. Warrior III (left)


Repeat 1-3X



11 thoughts on “21-Minute HIIT: Full Body Fat Burning & Toning Workout

  1. dominika

    congratulation to your pregnancy, thats awesome i have 5 weeks old baby girl and Ihave been doing your exercise during the whole pregnancy. I belive working out if you can helps.., stay in shape, faster recovery, energy. I got back to your workouts and the gym 4 weeks postpartum. feeling great

  2. Jessica

    You are simply amazing! Thank you for continuing to post and keep us motivated. My 3 year old daughter loves working out with me to your videos

  3. I hope I could do this one this evening. I took a rest day again yesterday (2nd rests this week) due to fatigue. I had the 2nd period cycle this month. The first was on on the 4th of this month, it was smooth and cleared up in just 4 days. This time around, I had it since last Friday. It’s weird, I guess it’s the your-body-hormone-jumbled-up kinda thing. Anyways, I enjoy reading your blogs now Melissa. I used to just jump to your workouts. I like the motivations, tips and some life sharing stories you share with your audience. Thanks so much for keeping it up. In the mean time, enjoy your pregnancy. Baby bender sure is growing <3

  4. Anonymous

    Could you make more low impact/high intensity workouts? Without plyo moves, jumps. Neighbour friendly workouts 😉

    Thanks so much! And congrats on the baby 🙂 God bless 🙂

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