22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 22-Minute HIIT Sweat workout that will help you burn fat and sculpt your entire body. During this workout you can use a jump rope for the cardio bursts. If you don’t have one, you can substitute high knee (or an alternate cardio of choice).

Remember, there is always a way to modify a workout so you can do it at home. If you need ideas, or if you have tried something that works for you, let us know in the comments here or on Facebook.

Below I posted this week’s workout schedule. You can always modify the week to fit with your scheduled rest days. You should incorporate 1-2 rest days per week.

Monday: 21-Minute HIIT Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: 20-Minute Tummy Toner Workout

Thursday: Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Friday: That’s today!

I hope you all enjoy today’s workout (and this week’s schedule!) As always you can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness


PS Fit Fashion: My sports bra in this workout is from www.Affitnity.com and you can always get 15% off your total Affitnity purchase with the code BenderFitness at checkout. Shoes are Brooks Glycerine. Pants: Unknown! I have had them forever.


Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

 -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**


Jump Rope
Side Plank Reach Through (part 1)
Side Plank Reach Through (part 2)
Supergirl Push-up
Heel Press Plank
Plank Crunch
Knee Drop Plank
Cheek to Cheek Plank




11 thoughts on “22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout

  1. Barton

    Melissa: excellent workout today. It’s the kind I love: full body workout hitting legs, core and upper body while sweating a lot. Thank you very much for keeping your site and instructional videos going. Merry Christmas

  2. lauren

    i’m traveling for work and needed a workout i could do in my hotel room. this was perfect – a full body workout that got me sweating with my heart rate up! thanks for sharing it!

  3. Hi Mel! The intensity is high but you should try to add more jump styles to your rope skipping, in order to increase the heart rate even more! I know that maybe there’s not enough room to vary the jumps, but try to run in place! Good job!

  4. Karen P

    Melissa, this was (I think) one of the hardest workouts I’ve done with you. I can only do one round! LOL Thank you for torturing me this morning. God bless!

  5. This is my 1st workout for this week. I did this just 1 round after your 10min Abs workout. Followed with 9min dynamic stretch. Great workout as always! Thank you.
    P/s. The heel tap jump squat makes this workout extra harrrd…

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