20-Minute Arms & Abs HIIT: Home Workout

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Hi Everyone!

I hope you are feeling great, and ready for today’s workout! We are already halfway through the work week, so hopefully you got in some great workouts already. Did you try yesterday’s Round Butt, Strong Legs: 20 Minutes Per Round Workout?

Today’s workout is a throwback workout. This workout is focused on cardiovascular fat burning, and sculpting your arms and abs. You can repeat it up to 3X, and/or pair it with 30-minutes of cardio of choice. When I filmed this workout I paired one round with a 3-mile run.

As always, focus on getting in the maximum number of reps you can during each interval, with good form. I also posted a breakdown for reps, for those of you that prefer that workout style. You can even do a round of HIIT and a round of Reps to really mix up the challenge.

Jesse and I taught Boot Camp last night, so we have a new Boot Camp workout to film for you. It’s a challenging 20-Minute HIIT that I look forward to sharing with you.

Let me know what you think of today’s workout!

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

15 30/50 Second Intervals


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice




2 thoughts on “20-Minute Arms & Abs HIIT: Home Workout

    • benderfitness

      No, we had a death in the family and the internet connection at the hotel is sporadic so I have been unable to update the workouts.

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