Burpee Cardio Body Burn: Full Body HIIT: 19-Minute Home Workout

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Good Morning Everyone!

It’s that time again…Workout Time!

Today’s workout will take 19-Minutes per round. I chose Burpees for my Cardio in this routine, but I also listed some other options for those of you that aren’t ready for that many Burpees (yet!) I do encourage you to do the Burpees as many times as you can with good form, before switching to an alternate cardio. As tough as they can be, they are one of the best full body exercises you can do. I can’t wait until I am back to them!

As always, push yourself to get in the maximum number of repetitions that you can for each exercise. Intensity level matters when it comes to results. It doesn’t matter how many reps you get in, as long as you are working to your personal max, and pushing yourself.

39-Weeks Pregnant

39-Weeks Pregnant

I am now 39 Weeks + 1 Day Pregnant. Still very much enjoying being pregnant. At my appointment yesterday baby was still way up high, and showing no signs of coming any time soon (0% dilation or effacement). I have been expecting him to come late anyway, so that doesn’t bother me. I am just happy to still be feeling great, and able to do some exercise every day.

I hope you enjoy today’s workout!


PS You can find Jesse on Instagram: @BenderCrosby1 I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

1. Pendulum Hop
2. Frog Hopper
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Mountain Runners
6. Plank Jack
7. Rockette Kicks
8. Speed Skater
9. Double Kick Lunge Jump
10. Leg Lift Plank
11. Plie Jump
12. Mountain Climber
13. Side Lunge Lift (right)
14. Side Lunge Lift (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

curtsy lunge kick burpee burn



5 thoughts on “Burpee Cardio Body Burn: Full Body HIIT: 19-Minute Home Workout

  1. Chelsea

    Love this throwback workout!!! Tough but awesome. Praying that you have a safe and healthy delivery! Thanks for all you do!

  2. Hello. I am so inspired by you, I pray your delivery goes well and that you and your beautiful bundle are healthy and safe. I have lost 30 pounds in the past few months and I still have some to go. The issue is that I have no muscle tone and my entire body is like a marshmallow. I want muscle and I am determined to lean out and get muscle. My only problem is, I don’t know where to begin. I have read, read, researched, researched and over researched. I do not have a gym membership so I will have to work out at home. I have dumbbells up to 25 pounds, barbell and eliptical/bike and my bodyweight of course. I don’t know what to do specifically to get muscle as far as supplements, reps, sets, frequency, etc. I don’t have any idea what program to follow…. Is there any information you can offer to help me? I would greatly, greatly appreciate it. Thank you and best wishes.

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