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10-Minute: Quick HIIT Total Body Workout-No Equipment + 10-Minute Cardio Fat Burn

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Hi Everyone!

Welcome to the first workout of the week! We are trying out a new weekly workout schedule to help keep us all (myself included!) on track. The schedule will be a combination of new workouts (like today) and previously posted workouts. It will run Sunday-Saturday, but you can adjust the days to fit your schedule.

Remember, one of the best ways to be consistent with your workouts is to make sure you are following a workout schedule that you can stick to. Schedule time with yourself to make it happen, and treat it like you would any other appointment.

For today we have two 10-minute workouts. You can do them consecutively, or split them up AM/PM and get in two workouts for the day. Or you can choose to do just one workout. If you are doing just one workout I recommend the Total Body HIIT.

The first workout is a 10-Minute Total Body HIIT and requires no equipment. The second workout is a Cardio Fat Burn and uses a jump rope for the first 5 exercises. If you don’t have a jump rope, you can do rope less jumping. Remember, where there is a will there’s a way. Modify and make it happen!

Let me know what you think of the workouts, and if the schedule is helping, by commenting below and/or on Facebook, Instagram, or whichever social media site you prefer. I am looking for feedback.

Have fun with this workout! Push through it, focus on form, and work up an awesome sweat! I know I did!


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:

Buy a Gymboss now.: Set Your Timer for 10 Rounds of 10/50.

  1. Decline Spiderman Mountain Climbers
  2. Butt Tap Squat
  3. Lunge Jump
  4. Scissor V-Up
  5. Split Squat Pulse-Right
  6. Split Squat Pulse-Left
  7. High Knees
  8. Boat Twist
  9. Down Dog Leg Lift-Alternating
  10. Burpees

Repeat 1-3X

*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

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