Full Body Workout: 15 Minute Sweat & HIIT

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Hi Everyone,

Today’s workout will a full body, fat burning workout. When I filmed this one I was dripping sweat like crazy! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this routine, I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.

I hope you all enjoy the workout!

Click the link to get your own Gymboss Interval Timer!

 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge


One thought on “Full Body Workout: 15 Minute Sweat & HIIT

  1. Tyra

    Hi Mrs. Bender, I just wanted to ask if your feet, or more so your toes, have ever pained you while doing high knees because my big toe starts to hurt sometimes when I do them. I don’t know if it’s because of how I’m landing, or if it’s because of my form… I was just wondering if this has ever happened to you. Other than that I love your workouts and can’t wait until you are able to post new videos where you’re working out with us againGod bless you and your beautiful family

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