Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes per Round

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Hi Everyone!

Today is a Cardio Workout Day. Today’s workout is a plyometric interval workout that will get you sweating and get your heart rate up. When I filmed this workout I burned 179 Calories during the 15-Minute Workout. That averages to almost 12-calories per minute, which is higher than most people get during running!


I wasn’t able to film yesterday, Maverick was super awake and alert all day yesterday, and was taking multiple short naps again, but nothing long enough that I was able to film a workout. I did get out for a nice run with him in the running stroller. So I did 30-Minutes of Cardio (3 miles outside).

There are two video options below. The first is the Plyo HIIT Fat Burn Workout (15 minutes per round) and the second is my 10 Minute Cardio Fat Burn. You can also choose to go for a run. I like to focus on all around, functional fitness, so that means being physically ready for anything: good strength, endurance, and speed. So I like to incorporate workouts that utilize all of those areas.

Our workout schedule for this week:

Day 1: 15 Minute HIIT: Quick Full Body Workout

Day 2: 35 Minute Total Body Workout & Cardio HIIT Fat Burn 

Day 3: That’s Today! Cardio. 

Day 4: Lower Body

Day 5: Core

I am planning on filming tomorrow’s lower body workout today so wish me luck! Maverick is smiling and laughing at me right now, so hopefully he is that happy when it’s time to film the workout! He is getting so big and strong! I can’t believe how quickly he is growing. Luckily he has been very much enjoying running and walking outside with me. He gets to “talk” to me on the run, and I must look funny when I run up hills because he normally stares at me and laughs.


Tummy Time is Maverick’s workout of the day!

Have a great day & Enjoy today’s workout!

***Help BenderFitness Get a New Camera:****

Buy a Gymboss now.  set for 15 Rounds of 10/50.

1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper 
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee

Repeat 1-3X

Mountain Climber
Russian Kicks
Lunge Jump
Mountain Jumper
Tuck Jump
Frog Hopper 
Plank Jack
Speed Skater
Hip Lift Hook

*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



7 thoughts on “Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes per Round

  1. Kate

    Melissa, I have been working out with you for a few years. But your new adventure as a mom and entrepreneur has inspired me so deeply. I work fulltime, but because of your example I am changing my life priorities to have more time with my 3-year-old son *and* my creative passion project. I also just bought my first jog stroller, and have started working out with my son “helping,” instead of trying to squeeze in workouts when he’s not around. The idea of integrating him with my workouts is a liberating paradigm shift. Thank you so much.

    • benderfitness

      That is so amazing!!!! <3 I wish you the best of luck with your creative passion project, and I think your bond with your son will be even more amazing now.

  2. Leah

    Oooooh, I do not have fond memories of this one!!!! For some reason I remember it being one of the hardest of your workouts for me. I am wincing at the thought of going through this 2x tonight after the kiddos go to bed. I think I would rather go into labor again 🙂

    • benderfitness

      No it isn’t. Somehow Patreon lumped me in with “fraudulent pages” when they did a mass delete. I am working to get it sorted out now. 🙁

  3. katie corkill

    Almost made it through 3 rounds before my baby boy woke up! Thanks for a great sweat during nap time! Appreciate all you do!

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