Good Morning Everyone!
Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.
Of course, if you want to increase the intensity/burn of the workout, you can repeat it!
When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.
I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
Total: 1 Mile
.5 Mile Brisk Walking Cool Down.
I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.
I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!
Great way to start the day, with a nice trail walk/run. I did 4 miles walking + a 1 mile run. I felt great the whole time. Jesse got in over 11 miles running at the same time. 39 weeks + 5 days pregnant today! #benderfitness #fitfamily #fitlifestyle #run #walk #fitness #fitpregnancy #39weekspregnant Almost #40weekspregnant #fitpreggo #pregnantrunner
I hope you enjoy today’s workout!
PS You can also find me on Facebook, Instagram and Twitter. Jesse is on Instagram: @BenderCrosby1 and I am: @BenderFitness
Click the link to get your own Gymboss Interval Timer!
Set your Interval Timer for 15 rounds of 10/50 seconds.
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
Repeat: 1-3 Times
3 thoughts on “15-Minute Cardio HIIT Fat Burn: No Equipment Workout-Bodyweight”
Great workout Melissa, it is a challenge.
I feel like it is a tough workout when I look forward to the last exercise being burpees!! Dripping sweat!!
AWESOME!! I LOVE YOUR WEBSITE…CONGRATULATIONS ON YOUR BEAUTIFUL BABY!!!!
I’m a group fitness, endurance athlete, lifestyle Educator n no time to get my workouts ready for class so ive been using some of your routines n have referred so many to ur website….your amazing!!! Thank you so much!!