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15 Minute HIIT: Total Body Cardio Fat Burn-Bodyweight Workout

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Hi Everyone!

I have a brand new Total Body Cardio Fat Burning Workout for you today! This one got me sweaty & was a great challenge for my entire body. The only equipment you need is a chair (or sturdy surface to place your hand on during a Dip Variation).

This workout is actually a re-boot from a workout tutorial I filmed way back in 2012. I posted the original tutorial video below. I did that workout for reps, and didn’t include the cardio bursts that I implemented in the new workout. The first time I did it, I paired it with a 3.6 mile run outside. Pick whichever variation works with your schedule for the day, or do a round of each.

I am making plans for my New Year workout schedule! Do you have any requests, or anything that would help keep you on track? I can do a DietBet Challenge for anyone with Weight Loss goals starting either Thursday January 5th, or for the Month of February (when people start to lose some of the New Year’s Motivation). Let me know what you think in the comments below.

Let’s decide to have a great 2017 together.


I have had a LOT of requests for more meal plan information, so I am working on that. Plus, all of this holiday snacking means that I am in need for a Healthy Eating Re-Boot. Let’s make this journey together this year, and achieve all of the goals we have set for ourselves!

I have a lot of health, life and fitness related topics that I want to write about this year. One of my major goals is to take the time to make that happen. I have a long list of topics that I compiled based on questions people have asked me on Facebook or in the comments. If you have a topic you would like to see me discuss take the time to comment below and let me know what it is.

Have fun with today’s workout! Remember to push yourself through it, challenge yourself to go for more reps, work up a sweat, and get yourself breathing heavy. By challenging ourselves we grow stronger.

See you soon!

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:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 

1. Mountain Climbers
2. Lunge Jump
3. Jumping Jacks
4. Dive Bomber/Up-Down Dog
5. High Knees
6. Pendulum Squat
7. Mountain Climbers
8. Oblique V-Up (right)
9. Jumping Jacks
10. Oblique V-Up (left)
11. High Knees
12. Single Leg Tricep Squat (right)
13. Mountain Climbers
14. Single Leg Tricep Squat (left)
15. Jumping Jacks
16. Plank Donkey Kick Side Jump
17. High Knees
18. Plie Jump
19. Mountain Climbers
20. Plank to Toe Walk

Repeat 1-3X

Workout Tutorial:

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