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Good Morning Everyone!

It’s workout time! Today’s workout is a 20-Minute HIIT, Fat Blasting Cardio Workout. This is a full body workout that should get you sweating and breathing hard. Work to get in as many reps as you are able to during each interval.

Research has shown that workout intensity makes a big difference in how much fat you burn during your workout. Higher intensity workouts burn more fat & HIIT helps you maintain lean muscle mass at the same time. This translates to a higher metabolism and lower body fat percentage.

I hope you enjoy today’s workout!

Yesterday I repeated the Full Body Dumbbell Workout: Third Trimester, and paired it with a 2.5 mile walk outside. I have been working this routine into my program 1-2X per week during the third Trimester of my pregnancy (38-Weeks tomorrow, can you believe it?!?) because it works on strengthening all of the areas I need to support my body during both pregnancy and labor.

I hope you enjoy this workout! Push hard for those extra reps today!

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

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X


Russian Kicks
Mountain Climber
X-Jump: Part 1
X-Jump Part 2
Donkey Kick: Part 1
Donkey Kick: Part 2
Donkey Kick: Part 3
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Temple Tap Abs
Elbow Tap Side Plank: Part 1
Elbow Tap Side Plank: Part 2
Rock the Boat: Part 1
Rock the Boat: Part 2
Cross & Reach: Part 1
Cross & Reach: Part 2





  1. Chelsea

    Awesome sweat! Those cross and reach abs are a burner. Great way to start the day. People at work ask “why are you in such a good mood today?” I always reply with “Bender Fitness, go check out her workouts!”

  2. Anonymous

    Can’t decide if I like working out better in the am or pm. Sometimes I just don’t have the energy in am, but it also helps knowing that I have to hurry and power thru those reps if I want to make it to work on time. Either way I’m grateful for your workouts without I probably wouldn’t be consistent with my health

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