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.**
1. Heel Tap Squat Jump
2. Side Plank Reach Through (right)
3. Heel Tap Squat Jump
4. Side Plank Reach Through (left)
5. Heel Tap Squat Jump
6. Supergirl Pushup
7. Heel Tap Squat Jump
8. Heel Press Plank (right)
9. Heel Tap Squat Jump
10. Heel Press Plank (left)
11. Heel Tap Squat Jump
12. Plank Crunch
13. Heel Tap Squat Jump
14. Knee Drop Plank
15. Heel Tap Squat Jump
16. Cheek to Cheek Plank
**Cool Down after your workout!**
|Side Plank Reach Through (part 1)|
|Side Plank Reach Through (part 2)|
|Heel Press Plank|
|Knee Drop Plank|
11 thoughts on “22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout”
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
How many times did you do this?
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!
Awsome workout Melissa!!
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!
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!
I’m totally addicted to your workouts Melissa, thanks for sharing!
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…
Did this workout Today and always one of my fav.. Dripping sweat big time
Awesome workout! Lots of bang for your time on a Saturday morning. Thank you! Shari