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Core & Butt Workout with Fat Burning Cardio: 16 Minute HIIT

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Hi Everyone!

Are you ready to workout? I hope you answered yes! Today’s workout is a good one. It’s focused on strengthening your core and butt, but is still a great full body workout. Every other exercise is a Cardio Burn move so you will also be burning fat, and getting in a great cardiovascular challenge with this routine. You don’t need any equipment for this workout. I used the stability ball for one move, but I demonstrate an alternate exercise at the start of the video for anyone without equipment.


I found this workout series very challenging! I was sweating like crazy, my waterproof mascara was all over my face by the end of the routine, and I definitely felt like I got in a good workout. Challenge yourself to go for max reps & really push through the workout. The great thing about HIIT/timed workouts is that you can always adjust it to your level. When you are just starting out you will need more breaks, and get in fewer reps. As you grow stronger you will find that you can push yourself to get in more reps. If that gets easy (woohoo for entering #TotalBeastMode!) you can add equipment such as a weighted vest or dumbbells to some of the moves to increase the challenge further.

Maverick seemed happy that I was working out!

These little modifications allow you to continue to progress the workout and break through any plateaus that you might be facing.

I went through this workout 1 time, and paired it with a 3-mile run. Jesse, Maverick and I had a family run last night. It gets dark super early at this time of year, so we put several blinking lights on the running stroller, wore bright colored clothes, and wore another blinking light. If you are running outside, be sure to stay safe and make sure any traffic can see you. Run against traffic, and never take it for granted that someone can see you, especially at night.

Sweaty post-Run. We wore bright colored clothing, and used blinking lights to stay visible.

I have had a great workout week so far, and I feel so much better for it. It’s amazing what exercise does for your body physically and mentally.  This week our new workouts included:

40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender
Total Body Workout with Fat Burning Cardio: 16-Minutes

I also taught a 60-Minute group yoga class on Tuesday, and got in a 3.5 mile run with the running stroller that day as well. I hope you are enjoying the workouts! Let me know how you are doing/feeling in the comments below!

Have fun,

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:

1. Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat

Repeat 1-3X


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