Fit & Healthy Workout Challenge: Day 23: Boot Camp HIIT & Trial by Burpee

Please follow and like us:
Pin Share

Hi Everyone!

Welcome to Day 23 of my 4-Week Workout Challenge! It’s a Boot Camp HIIT Day! One Round of this workout will take 20-Minutes. I also included a Trial By Burpee Rep Workout below. You can combine the workouts. I encourage you to repeat it 2-3X to get a total workout time between 30-60 Minutes.

I have seen some fantastic check-in posts on Instagram and Twitter (you can find me: @BenderFitness) and on Facebook:

Fo the Trial by Burpee workout I encourage you to time how long it takes you to get through one round. Move quickly between exercises, and when you repeat it see if you can make it through just a bit faster. Don’t sacrifice form for speed. 100% of the time it is better to get in a longer workout with great form, than work at a high intensity with poor form.

Pregnancy update: I will be writing a post about workouts in the Second Trimester this week. I am feeling great. The past two days I ran instead of doing a traditional workout. Our refrigerator went kaput on Sunday and needed to be replaced. We had to throw out all of our food. I can’t risk eating spoiled food while pregnant. Our schedule was completely thrown off (I had plans to film Sunday and Monday!) We do have a new fridge now, but we still need to go grocery shopping to replace our food.

We teach our Boot Camp class this evening, and I am planning to film a new workout on Wednesday.

I hope you enjoy today’s workout! Have fun & let me know how you feel!


Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.

1. Knee Drop Plank
2. Seated Leg Lift
3. Leg Circles (right)
4. Leg Circles (left)
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist 
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Walk the Plank
2. 5 Burpees
3. Rock the Boat
4. 5 Burpees
5. Right Leg Circles
6. 5 Burpees
7. Left Leg Circles
8. 5 Burpees
9. Leg Series (right)
10. 5 Burpees
11. Leg Series (left)
12. 5 Burpees

Repeat 1-3X


8 thoughts on “Fit & Healthy Workout Challenge: Day 23: Boot Camp HIIT & Trial by Burpee

  1. Rachel eaglen

    Hey Melissa, I’ve just found out I’m pregnant. Only 4 weeks but I am very keen to keep fit. It will be my 3rd child buy I didn’t exercise with my other 2. My youngest is 5 so I’ve kept very fit upto right now. I just wondered if you were going to or could you provide a schedule of workoits for the different trimesters. Even though I know i can prob exercise the same for the first 12 weeks it still frightens me!! Congratulations on your pregnancy also!! X

      • Rachel eaglen

        So Melissa now I’m 6 weeks pregnant would you sat I’m still Ok to do your most recent 4 week challenge you have been posting. I do normally go to the gym and use alot of free weights and cable machines but I just don’t feel comfortable using them anymore, maybe I’m a little paronoid?! I don’t to get out of the habit of going to the gym but i think if I had something to follow I’d be more inclined to keep to it. You are looking fab by the way! X

Leave a Reply

Your email address will not be published. Required fields are marked *