20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

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Hi Everyone!

It’s workout time! We have a brand new 20-Minute HIIT Boot Camp workout for you! Jesse is doing this workout with you, so be prepared to have some fun during the workout. I was having a hard time not laughing behind the camera (a few times I couldn’t hold it back!)

Jesse had a rough and stressful day, and really didn’t feel like working out. Then the tired hit before he could start the workout and he REALLY didn’t feel like exercising! What’s the best remedy for a stressful day? What is a great energy booster? That’s right! Exercise. So guess what….he did it anyway. The truth is that we all have days when we just aren’t motivated to workout, but doing it anyway helps you stay consistent and that is when you get results.

Tired before the workout.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

Happy Post Workout!

Jesse: Happy Post Workout! Or is that Tom Cruise? 😉

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

I taught a 60-minute Yoga class last night, and I am presenting at a wellness fair today. I hope you guys enjoy today’s workout! It’s a really great routine! Let me know what you think in the comments below or on Social Media.

Have fun!
Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 15 Rounds of 30/50.

  1. Warrior Deadlift-Right
  2. Warrior Deadlift-Left
  3. Burpee
  4. Curtsy Lunge Abduction-Right
  5. Curtsy Lunge Abduction-Left
  6. Balanced Pushups (or regular pushups)
  7. Squat and Curl
  8. Tricep Drop
  9. Walk the Plank
  10. Curl & Press
  11. Heel Tap Abs
  12. Side V-Up-Right
  13. Side V-Up-Left
  14. Russian Twist
  15. Hip/Leg Lift

Repeat 1-3X

abudction action-shot action-shot-2 bosu-pushup bosu-pushup-1 burpee burpee-1 burpee-2 curl curl-1 curtsy-lunge curtsy-lunge-2 heel-tap-abs hip-lift leg-lift leg-lift-1 press press-1 russian-twist side-v-up side-v-up-1 squat tricep-drop walk-the-plank

16 thoughts on “20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

  1. Diana

    Love your blog & free workouts! Thank you!! If I am pretty out of shape & want to get fit by next summer (giving myself lots of time) where should I start with your workouts? I am afraid your daily ones are for advanced fit people! Thanks so much!!! Diana

    • Bayley

      Thank you bender fitness for the free videos!! I am a full time working mother of two boys under the age of five and these videos are a life saver for me. Thank you so much!

  2. Chelsea

    Great workout! Work was indeed stressful today and this is just what I needed. Got a lil pep in my step now! Thank you Melissa, Jesse, and baby Maverick!

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