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15-Minute HIIT Burn Workout: Body Weight

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Good Morning Everyone!

Today’s workout is a 15-Minute HIIT Workout for your entire body. Grab a chair, or bench, and you are ready to go. The full length workout video and photo tutorial are both posted below with workout breakdown.

I also posted the video for my 10-Minute Jump Rope Workout below for those of you that want an extra cardio burst to go with this workout.

I am now down to single digits until my due date for Baby Bender. I still think he is coming late, but you never know! It’s crazy to think that it could happen at any time. Overall, I feel very good, but I am definitely more tired than usual. So far I haven’t gotten any last minute energy burst, just a desire for more naps!

I hope you all enjoy today’s workout!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Set your Gymboss Interval Timer for 15 Rounds of 10/50.

Equipment: Chair or Bench

  1. Squat Jump
  2. High Knees
  3. Low Jack
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Single Arm Burpee
  7. Sumo Squat Twist-Right
  8. Sumo Squat Twist-Left
  9. Curtsy Lunge
  10. Dips
  11. Decline Shoulder Tap Pushup
  12. Reverse Plank Leg Lift
  13. Low Jack
  14. High Knees
  15. Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice


Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope. 

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

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