20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

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Hi Everyone!

It was a busy day in the Bender Household today. I filmed a quick 5-Minute Warm-up video and today’s 20-Minute Core & Cardio Fat Burn HIIT workout. I did my 10-Sun Salutations for the Day (a challenge I have set for myself every day this month). I also took Maverick on a 5K walk while Jesse got in his run for the day. The weather was stunning: sunny and warm.

Today’s workout has alternating 5-Minute intervals or Core workout and Cardio Fat Burning. The only equipment I used in this video was a jump rope, but you can do rope less jumping if you don’t have one. I posted the workout, warm-up and Sun Salutation videos below. I only went through the workout 1X today, but you can repeat it up to 3X.

I have seen a few comments on youtube complaining about our camera quality. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitnessIf you haven’t read about the changes to BenderFitness please check out this article: 5 Years of BenderFitness & Upcoming Changes to BenderFitness

I introduced my son to Dr. Seuss’ books today. He LOVED “Green Eggs & Ham. He liked “The Cat in the Hat” too, but not as much as hearing about Sam I am. Part of a healthy lifestyle also means spending quality time with your loved ones. I love reading time with my son. Hopefully he grows up to enjoy reading as much as I do.


Thank you all for your continued support and for sharing this fitness journey with us!


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


Quick Dynamic Warm-Up:
Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.

  1. Marching High Knees
  2. Jumping Jacks
  3. Squats
  4. Leg Swings-Right
  5. Leg Swings-Left

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Core Sculpt 1

  1. Sumo Plank Jack
  2. Temple Tap Abs
  3. Crunch & Tap
  4. Leg Series-Right
  5. Leg Series-Left

Section 2: Jump Rope Cardio Burn

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

Section 3: Core Sculpt 2

  1. Down Dog Hop-Right
  2. Down Dog Hop-Left
  3. Side Plank Leg Lift-Right
  4. Side Plank Leg Lift-Left
  5. Reverse Plank Leg Lift

Section 4: Cardio Fat Burn

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

Repeat this workout 1-3X



17 thoughts on “20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

  1. Chelsea

    Doing this after work today. Looks like a great one. Thank you Melissa for all that you do to make the world a healthier place!

  2. Grace Richards

    Hi Melissa, what are some pregnancy safe variations for the temple tap abs and crunch and tap? I’m currently 16 weeks pregnant so I can still do all of the other exercises except these ab specific ones cause me discomfort. I remember wall sit pelvic tilts from when you were pregnant. Thanks!

  3. Kate

    Ugh, I can’t believe people would complain about the freaking camera quality on amazing FREE workouts from you. I don’t notice a difference since you’ve been using your phones.

  4. anonymous

    Thank you for this lovely little practice. I made it to nine on the sun salutations and started to get a little nauseated. A medication I take (zoloft) tends to cause motion sickness when I move my head up and down too much/too quickly. Next time I will take your advice and break them up, maybe ten in the a.m. and ten in the p.m. Actually, I have always wondered: is it considered OK to do sun salutations at night before bed? Thanks again for all you do, Melissa.

    • benderfitness

      You can do Sun Salutations at night, just focus on the relaxation aspects as you do it. 🙂 Often the results from yoga practice are impacted by the intention we bring to our practice. In the AM I focus on warming up and awakening, and at night I focus on relaxation and the stretching aspects. There is also a Moon Salutation practice series. I will have to do a video of that as well.

  5. Amy

    KATE. that’s exactly what I thought too! and I love that Melissa handled it with as much grace as she always does. Thank you Melissa for providing these FREE workouts for all of us. Much love to you and your family!

  6. Amy

    Loved this workout Melissa!! I did it 2 times through. I was just wondering if you post how many calories you burned in this workout. If you are already posted it, I apologize. I just didn’t see any info on calorie burn. Thank you so much for all you do!!

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