Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

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Hi Everyone!

I have two workout options for you today! The first workout is a Core Focused Fat Burn, and the second workout is a Plyo HIIT Fat Burn. If you do one round of each workout your total workout time will be 33-Minutes & you will get in a fantastic burn!

You can also choose to do one workout today, and save the other workout for tomorrow. Being consistent with your workouts is more important than having one really intense workout day.

So far this week our workout schedule has looked like this:

Sunday: 10-Minute Standing Workout: Abs, Thighs & Butt

Monday: 20 Minute HIIT Boot Camp: Core & More Fat Burn

Tuesday: Better Booty Home Workout

Wednesday: That’s today! Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout.

Thursday: Yoga Stretch or Rest Day headed your way.

Remember to listen to your body throughout the week and adjust the schedule as necessary. If you need to switch rest days you can do that. Add an active walking or stretching rest day if you need it. Be sure to warm-up before your workout, and cool down after your workout. It will help you maximize your results and stay healthy.

Have fun & let me know what you think about the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.



Workout 1: 

Equipment: Gymboss Interval Timer set for 18 rounds of 10/50 and two dumbbells. 
Dumbbell Weight of Choice: Recommend 3-12 lbs.


1. Dumbbell High Knees
2. Dumbbell Jump Squat
3. Spiderman Plank
4. Temple Tap Abs
5. Dumbbell High Knees
6. Dumbbell Jump Squat
7. Crunch and Tap
8. Heel Press Plank
9. Dumbbell High Knees
10. Dumbbell Jump Squat
11. Reverse Bicycle
12. Mountain Tapper
13. Dumbbell High Knees
14. Dumbbell Jump Squat
15. Hip Lift Hook
16. Forearm Plank to Down Dog
17. Dumbbell High Knees
18. Dumbbell Jump Squat


Dumbbell High Knees
Dumbbell Jump Squat
Spiderman Plank
Temple Tap Abs
Crunch & Tap
Forearm Plank Heel Press
Reverse Bicycle 
Hip Lift Hook
Forearm Plank
Forearm Plank to Down Dog


Workout 2: Plyo Cardio HIIT

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X


14 thoughts on “Fat Burning Core Workout & Plyo HIIT Fat Burn Home Workout

  1. I was following your workouts but veered off to do my own thing and now back. I LOVE that I can come on your page and have a new workout everyday! I get bored easily so this is awesome! I run facebook weightloss challenges and have shared your page with them 🙂

  2. Jackie

    I was wondering what kind of running/cardio you do. Hills, even paced, intervals? I really only have access to a treadmill for now, but am lovingly Also how do you decide which kind of run to do with your video?

  3. Jackie

    What types of running/cardio do you do with your workouts? Hills, even paced, intervals? I really only have access to a treadmill for now, but I am loving your workouts since I can do them at home!!

    • benderfitness

      It depends on the day. If the workout was a super high intensity I just usually do a comfortable pace run. Where I live, if I am running outside every direction I go is a hill workout. If I am using the treadmill I will either do a mile of cardio in between rounds at a more challenging pace, or complete the number of rounds and do about 30-minutes on the treadmill at a moderate pace (faster than easy pace, but I can still talk comfortably.

      When I do other runs (interval, track workouts, etc) I try to post about them. Here are some more ideas: https://www.benderfitness.com/?s=running

  4. Melissa

    I have been doing your workouts for almost 5 months now. I was an avid runner prior (10k 5 times a week). I have seen more results with your workouts incorporated with my run. Here’s my question, I do 5km at a pace where I can talk but am sweating and working hard and then I usually do one of your 20-25 min HIIT workouts (I like the ones with the cardio in between), however, I have platowed yet again. I find anytime I start something new I feel the burn, feel the great pain the next day and see the results and then it all STOPS. How can I change this?

    • benderfitness

      Are you plateauing as a runner (speed wise), or with fitness in general? The intensity definitely makes a difference. There are a few things you can do,, incorporate harder/faster running paces into your running workouts, push for maximum reps during each interval-full out as hard as you can go. It helps to write down your reps during each rest interval so you have something to try to beat if you repeat the workouts, and start incorporating weights into the HIIT workouts where you can.

      I normally don’t get sore from workouts, but I can still see the results. Fitness goals help because they show you that you are still progressing (IE I ran 1KM at this pace last week, and I am going to aim for this pace this week, or I got in 40 Jump Squats in 50 seconds last time, this time I am going to aim for 42).

      I hope that helps!

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