Fit & Healthy Workout Challenge: Day 20: Cardio Fat Burn & Full Body Challenge

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Hi Everyone!

Welcome to Day 20 of my 4-Week Challenge! I can’t believe we are almost done with Week 3 already!  Time is flying by!

For today’s challenge we are combining a Sweaty Cardio HIIT workout & a Body Weight Rep challenge. Aim for 30-60 Minutes of total workout time. Challenge yourself to get in as many reps as possible during the cardio burn. Always focusing on doing each exercise with good form.

almost handstand pushup Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook:

Enjoy! See you this weekend with some brand new workouts!

high intensity cardio 2


All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 

Equipment: None

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Repeat 1-3X

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

Equipment: Bench or Chair & Stability Ball

1. (Almost) Handstand Push Ups
2. Seated Leg Lift (right)
3. Seated Leg Lift (left)
4. Prone Heel Press
5. Right Side Lunge with Knee Twist
6. Left Side Lunge with Knee Twist
7. Boat Pose
8. Right Side Plank Hip Lift
9. Left Side Plank Hip Lift
10. Ab Ball Pull
11. Butt Lift Ball
12. Plank Chest Press

Repeat 1-3X








10 thoughts on “Fit & Healthy Workout Challenge: Day 20: Cardio Fat Burn & Full Body Challenge

  1. Terri

    I was supposed to run today, four miles but it’s snowing and icy here in TN.. so I’m doing this workout. How sad is it that I am EXCITED!!

  2. Shelly

    Hi everyone!
    I’ve lost 80lbs doing all sorts of exercises and these were the best ones and fun to use. Something great but not so great happened which is in pregnant lol and now I fear I’ll gain it all back. If you could do more videos or share tips to keep weight off or not gain much that would so great. Thank you in advance 🙂

  3. Laura

    Congrats! I’m due in August. I’m glad to see you are posting helpful information on your blog about exercising while pregnant. I have been trying to read info on do’s and don’ts and its scary for me trying to get the right balance. I have been very active and want to stay that way without causing injury to myself or my baby.

    Will your workouts change as you get further along? I know that during the first trimmest you can pretty much do the same exercise as before, minus the intensity. As you get into the second and third there are more exercise don’ts. Can I expect to see any special video series geared toward second and third trimester? That would be great if there will be.

    • benderfitness

      You definitely will be seeing more pregnancy geared workouts. Right now I can still do everything (except moves that require lying on my stomach like Supermans). You can continue to do core exercises lying on your back until 5 months, unless you experience dizziness during the exercise. Also, with planks and pushups you should only do them as long as you are able to engage your plank the entire time and breath through each exercise so it doesn’t build up to much intra-abdominal pressure.

      Congratulations on your pregnancy!

  4. Anonymous

    Exercising Through Your Pregnancy (2nd ed): by Catherine Cram (Author), James F. Clapp (Author)
    i found this book (1st ed) super. It allowed so much more than walking and gave good guidelines.

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