16-Minute Stomach Toning Fat Burn Workout

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Hi Everyone!

Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.
To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section.


Tonight is a Boot Camp night for me, so Jesse and I will be teaching a 40-Minute HIIT (separated into two 20-Minute Rounds that are repeated) workout with a 10-Minute Warm up and 10-Minute Cool Down.

I hope you enjoy today’s workout! Have fun with it, but push hard and work up a sweat. Remember, during HIIT you should be pushing hard and breathing heavy. The goal is to get in as many reps as possible during each interval with good form. If it’s to difficult to maintain form during the timed workout, you can switch it up and do the workout for reps instead.


PS You can also find me on FacebookInstagram and Twitter. You can find Jesse’s Instagram account @BenderCrosby1. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*High Knees or Jump Rope: 60 Seconds or 150 Reps. 

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice




3 thoughts on “16-Minute Stomach Toning Fat Burn Workout

  1. Jamie

    Hi Melissa!
    I’m a new mom and started your workouts before I got pregnant. I’m just wondering if you think I will see results if I only do one round of your workouts? Typically by time I’m done I’m sweating good and breathing hard. I absolutely love your workouts…thanks for putting them Together!

    • benderfitness

      Hi Jamie, If you are pairing them with a healthy diet, you will still notice changes with only one round! If you have time to repeat it, aiming for 30-minutes of exercise per day will speed up your results.

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