Full Body Workout: Sweat & HIIT (15 Minutes Per Round-Fat Burner)

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Hi Everyone!

I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.

If you are looking for the 4-Week Workout Challenge you can find it here: 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.
You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Have fun and enjoy the workout!

PS Fit Fashion is from www.affitnity.com. You can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 rounds of 10/50.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

***Be sure to cool down after the workout!***

Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge




7 thoughts on “Full Body Workout: Sweat & HIIT (15 Minutes Per Round-Fat Burner)

  1. Ali

    Hi Melissa,
    I am also pregnant and wondering about the safety of exercises like jump rope and HIIT workouts that involve alot of jumping (I am still in the first trimester). Are you continuing your HIIT workous during pregnancy? Just curious what you know and if you have any exercise ideas that would be a safe replacement if jumping is not the best idea.

    • benderfitness

      Hi Ali,

      Unless you are told otherwise by your doctor (or if you experience any discomfort and your body tells you to stop) jumping and HIIT are fine, especially in the first trimester. The main thing in the first trimester is pacing yourself and preventing your body from overheating. If it feels to hard it is. If you are to out of breath to speak you should slow down. The baby can’t regulate it’s own body temperature yet. I noticed little to no changes in my fitness level during the first trimester, and taught a Boot Camp class the night I found out I was pregnant (and once per week every week since!)

      Check with your doctor and check the link below:

      Working Out in the First Trimester: What You Need to Know

      Congratulations on your pregnancy!!!

  2. Hey Melissa. I do my workout early mornings beginning February. To achieve this I’m up from bed at 4. I did this workout twice through yesterday. I have a funny experience i wish to tell here. Yesterday i almost give up after the first 5min. I even went back to bed! lol. I lie down in my bed but I feel my body is heating up, i can’t go back to sleep. So i get up again and continue the workout. I end up finishing twice through! Lol. Thank you so much for making great exercises combination for all to enjoy, Melissa & Jesse Bender. God bless you both.

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