Full Body HIIT Workout: No Equipment Home Cardio Fat Burn

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Hi Everyone!

Today’s workout is a throwback workout! It’s from my  HIIT the New Year Hard Workout Challenge series. This is a full body workout. This routine utilizes some unique movement variations and combinations.

I have taught this workout in my group boot camp class as well, and the class enjoyed it. You can repeat this workout up to 3X to increase the intensity of your workout today. You can also choose to pair this workout with some bonus cardio: running, jumping rope, walking, or swimming.

Today I stuck to running for my workout. Jesse and I got in a 5.5 mile run outside. It was cold, and I was not moving very fast, but it felt great to get outside and run. I am enjoying being pregnant, but I am definitely looking forward to being able to run hard again. I always go a little bit slower when I run with Jesse, because we talk the entire time, but I miss being able to run hard when I want to.

I got my second pregnancy food craving today, and it was for vegetables! I had to stop what I was doing and make myself some vegetables. I’m glad the little guy wants to eat healthy, so I wasn’t going to say no!

veggie mix

Mixed Vegetables in Chicken Broth

I hope you enjoy today’s workout! Let me know what you think in the comments below of on Instagram: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.


PS Today’s Challenge move video is below, but you can also find them on Instagram!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Low Jack Burpee
2. Heel Tap Plank
3. Step Out Pushups
4. Reach & Tap Plank
5. Hip Thrust (Alternating)
6. Surfer Burpee
7. Triple Kick (right)
8. Triple Kick (left)
9. Table Kick (right)
10. Table Kick (left)
11. Lunge Jump Burpee
12. Punch & Crunch
13. Twisted V-Up (right)
14. Twisted V-Up (left)
15. Toe Touch Hip Lift

Repeat 1-3X
Optional: Add 30 Minutes Cardio

Bonus Challenge Move:




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