10-Minute: Cardio Fat Burn: Quick Calorie Burn (75-110 Calories Per Round)

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Hi Everyone!

Are you ready for a quick, fat burning cardio workout? Then you’ve come to the right place! One round of this workout takes only 10-minutes. I use a jump rope in the first half of this workout, but if you don’t have one you can do rope less jumping (do the same motions without the jump rope). This is a great workout on it’s own, or as a cardio burst in addition to another workout for a bonus fat burn.

Yesterday I planned on filming a new workout, but I got called into work last night. I am now doing Occupational Therapy on a PRN (as needed/on call) basis. Jesse was out running when I got called in, but I wanted to get in a quick workout before I went in so I used the cardio segments of the 20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout and did the cardio bursts in the video below.

I burned almost 100 calories in 10 minutes, which is the equivalent of running approximately 1 mile. Calorie burn does fluctuate based on effort, body weight, height, and muscle mass, so I gave a calorie range for this workout. I got my calorie burn by using my Fitbit, which has a built in heart rate monitor.

I filmed a new workout, plus warm-up and cool down today so be sure to check out that video when it is up!


PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.****

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 2: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat 1-3X

8 thoughts on “10-Minute: Cardio Fat Burn: Quick Calorie Burn (75-110 Calories Per Round)

  1. Irina

    Hi Melissa,
    Have you ever thought about pere and menopausal woman’s exercises and exercises for more mature women for whom it is almost impossible, to built/ maintain muscles and whose joints are aching, making it a torture to loose weight?

  2. Cindy

    Hi Melissa. I’ve been working out with you for a while now and hope to for a lllooonnnggg time.

    Ps just remember for all the negative feedback you get there are hundreds of positive feedbacks!!! The only good complaint I have is my muscles ache after your workouts. Lol.
    No pain…no results!!

    Enjoy your precious baby boy, he’s a true fan!!!

    • benderfitness

      I like that “complaint!” That means you worked hard. You are so right. 🙂 There is far more positive than negative. Thank you for taking the time to be one of those positive commenters.

  3. Lynn


    Love all your amazing workouts and I often do lots of different routines from different sites, but I always come back to you and think you are truly one of the best ones out there.

    Congrats on Maverick (who looks just like Daddy) and many blessings!

    P.s. From Pittsburgh myself and proud of it!

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