18 Minute HIIT Fat Burn: Cardio Blasting Full Body Sculpt Workout

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Hi Everyone!

I hope you’re ready to work up a sweat! Today’s workout takes 18-Minutes per Round, and will work your ENTIRE body! Are you ready?

As a reminder, my new workout challenge starts this Sunday, with brand new workouts! It will be a 6-week workout program. I am also hosting a DietBet Challenge: www.DietBet.com/BenderFitness. If you are looking to lose weight, and you like the chance to win money you should check it out! The goal is to lose 4% of your body weight over the course of 4-weeks. Everyone who wins splits the bet money in the jackpot! I will be giving away TWO free entries to my Dietbet on my Facebook page: www.facebook.com/melissabenderfitness

Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.

Here are links to some healthy recipe ideas for the week:

Honey Balsamic Brussel Sprouts Recipe

Savory Roasted Butternut Squash Recipe

Balsamic Chicken with Mashed Sweet Potatoes

Shrimp & Rice Stuffed Acorn Squash

Have fun with today’s routine!


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

Jesse is on Instagram: @BenderCrosby1

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

  1. High Knees
  2. Burpees
  3. Warrior Deadlift-Right
  4. Warrior Deadlift-Left
  5. High Knees
  6. Burpees
  7. Chair Squat Pendulum Press-Right
  8. Chair Squat Pendulum Press-Left
  9. High Knees
  10. Burpees
  11. Runner’s Lunge Lift-Right
  12. Runner’s Lunge Lift-Left
  13. High Knees
  14. Burpees
  15. Modified Pistol Squat Tap (Sit to Stand)-Right
  16. Modified Pistol Squat Tap (Sit to Stand)-Left
  17. High Knees
  18. Burpees

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



High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.


Burpee: Part 1: Start in Plank. Hold here or do one pushup.


Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.


Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)


Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.


Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.


Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).


Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.


Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)


Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.


Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.


Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

25 thoughts on “18 Minute HIIT Fat Burn: Cardio Blasting Full Body Sculpt Workout

  1. I have been lackluster in my commitment to post-natal fitness because of school and motherhood. I would love a free entry to the dietbet to have something to keep me accountable, prevent me from making excuses and to have a network of people working towards the same goal to lean on. Also, you’re my fitness hero.

  2. Tracy

    One week postpartum with my second, a little boy! Super excited to be eating healthy the next few weeks and then start your workouts again! This would be a great motivator for me

  3. Jennifer

    I just completed Jamie Easons diet bet challenge, loosing 7lbs! I still have 10 to go to get back to pre baby! I used your HITT videos for all of my extra cardio and finished out my last day before the bet last Sunday with one of your videos! I love your 30 day challenge and am excited to go from one bet to the yours to keep working toward my goal! The accountability has been such a motivator!

  4. This is perfect timing for me to start my weight-loss journey and to gain strength and stamina… my twins started school on Monday and they are entering the third grade. I feel like by getting the free entry into your program this would help motivate me plus who does not like extra money? I come from a sales background so money motivates!! And of course I would look forward to the videos when your baby boy is in the back ground. Thank you for this exciting program and I hope I am one of the ones chosen

  5. Carol Lynch

    So thrilled to see more recipes! I have no problem with busting myself to workout, but eating right is a struggle. Thanks for the new recipes to try!

  6. Ayde Cantu

    After following a meal plan for the last 6 months and working out 6 days a week have only lost about 22 lbs. This would be a great way to keep that momentum going and continue to lower my BMI.

  7. Erika

    I’m really looking forward to the DietBet challenge! I’m a single mom of three and domestic abuse survivor — getting my fitness back has been SO powerful in making me feel like I can give my kids the life they deserve. I’m crossing my fingers for a free entry because the budget this month is tight with all of the major back-to-school expenses I’ve been paying. 🙂 Thanks for all that you do, Melissa!

    • benderfitness

      Good luck!!! To get out of a domestic abuse situation, raise three kids, and make yourself physically strong shows how strong you are in a multitude of ways. That’s motivational. <3

  8. Kellie

    I am so excited about doing your diet bet! I am just finishing my first one and It has been a long time since I have felt so motivated (with my diet… I love working out!) This is just what I have been needing.
    Thank you for your site. I work out exclusively from home at the moment and I love how real you are, how relatable, and how motivating you are.
    I would love to win an entry. I have 40 pounds to go!

  9. I had my second son 10 months ago and have struggled to build a consistent routine now that I have two kiddos… This challenge bet would be a great push for me to build much needed consistency!

  10. Rahilah Taylor

    I have been following you for over a year now and your workouts have pushed my limits each time I love it! Recently I’ve hit a point where my weight has not moved for the last month even with my diet and current routine. I wish you would choose me and help me lose the last 15lb I’m fighting against. I’m committed to my health and being an example to my children and their healthy futures. ✌

  11. Kell

    Love this one, although last time I did it, I had major back spasm after the pistol squats… Oh well I’m back now to try again… Sweaty!

  12. Anonymous

    I would love to win a free entry into your Dietbet. I’ve been really lacking the motivation to lose weight, but i’m not happy at my current weight. I’m exhausted all the time and I know it’s due to a lack of healthy eating and exercise. Having the support system of the dietbet would help give me motivation. As much as I would like to be a smaller size, I really want to develop a healthy lifestyle. Really hoping I can win this entry!!

  13. I would love to win a free entry into your Dietbet! I’m not happy with my current weight, but I’ve been lacking motivation to lose it. I’m exhausted all of the time and I know it’s due to my bad eating habits and lack of exercise. Being part of this Dietbet and having this support system would help keep me motivated. And while I would love to be a smaller size, I really want to get back to living a healthy life. Really hoping to win this entry!!

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