Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

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Hi Everyone!

Today’s workout is a throw back from my 30 Day Workout ChallengeThis workout will get your entire body working on high, with major fat burning.

Prior to filming this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine!

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. Most often I recommend doing cardio after your workout to ensure that you are able to maintain good form throughout the workout without fatigue. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn.

I got in a 3-Mile run and 1-Mile walk yesterday. I was also planning on filming, but my body was feeling very fatigued so I decided to take it easy.

I hope you all have a great day & enjoy today’s workout! See you tomorrow with a new one!

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

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

1. Pendulum Hop
2. Frog Hopper
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Mountain Runners
6. Plank Jack
7. Rockette Kicks
8. Speed Skater
9. Double Kick Lunge Jump
10. Leg Lift Plank
11. Plie Jump
12. Mountain Climber
13. Side Lunge Lift (right)
14. Side Lunge Lift (left)

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

curtsy lunge kick burpee burn







2 thoughts on “Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

  1. Robin Strand

    Hi Melissa, I like to mix things up like do two different ab workouts instead of the same workout out twice. Does this matter or does one get better results by repeating the same reps 2x or more.
    Thanks for being my personal trainer for over a year now, your’re the best .xoxoxo Robin

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