Cardio & Total Body Burn HIIT Workout: 19 Minutes

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Hi Everyone!

Welcome to Day 15 of my Original #30DayWorkoutChallenge! This is the Half Way point! Congratulations on making it this far! That shows that you have the determination to do this, and make it all the way through!

For my cardio burst during this workout I chose Burpees. You can choose an alternate cardio if the Burpees are too intense for you. Don’t be afraid to push yourself though. Challenge yourself to get in as many reps as you are capable of. If you track how many reps you can get in you will notice changes and improvements as you progress. I recommend keeping a workout journal, or picking a number in your head and aiming to hit (or surpass!) that goal while you are training.

Setting mental goals along the way will help you to progress. It will also help you to see that your body is making changes and getting stronger. To me a huge benefit of exercise isn’t just changing your physical appearance. It is growing stronger, and recognizing what you are capable of.

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” 
― Mahatma Gandhi

What are you capable of? What have you decided that you can/will be capable of? Are you willing to work and practice to make your goals your reality?

I hope that you enjoy today’s workout!

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:

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

1. Pendulum Hop
2. Frog Hopper
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Mountain Runners
6. Plank Jack
7. Rockette Kicks
8. Speed Skater
9. Double Kick Lunge Jump
10. Leg Lift Plank
11. Plie Jump
12. Mountain Climber
13. Side Lunge Lift (right)
14. Side Lunge Lift (left)

Repeat 1-3X

11 thoughts on “Cardio & Total Body Burn HIIT Workout: 19 Minutes

  1. Anna

    Far out! Dripping sweat here, too. When I saw it was burpees for cardio, I was like ‘I’m not going to get through a whole workout doing burpees!” But, apart from one high knees, I did it! Thanks for all you do, Melissa 🙂

  2. Audree S

    Hi Melissa! I am a student athlete from the bay area in California! I have been apart of a competitive gymnastics team for almost 8 years. Your workouts are AMAZING! They are almost exactly identical to the way we train, and I pretty much substitute our “mandatory daily cardio” for your videos. I have one question, many people have told me doing more than 20 mins of HIIT daily may be dangerous to progress, and I’m becoming super confused lol! I find myself pairing you videos together, and feeling fine (almost like I could do more ;)) What is your take on this? Is it completely mandatory that we repeat workouts 2-3 times? Or is once enough for eliminating fat/progressing with our fitness? Thank you sooo much, and stay amazing!!

    • benderfitness

      Hi Audree,

      I am so glad you enjoy the workouts! You can definitely do the workouts just one time through and still get results. As long as you incorporate rest days and listen to your body you aren’t going to hurt yourself by doing it 2-3X. I vary it based on the day. Sometimes I do one round, other days I repeat the workouts. I hope that helps!


  3. Vikki

    I loved this one!!! I am pretty sure the first time I ever did this one I did high knees instead of burpees, but tonight I did the burpees and hung with you!! I have been following you for 2 years and am down almost 40 pounds and look completely different. I love my muscles and no one believes I am almost 40 and a mother of 3. You have been a complete lifesaver to me!!

  4. Tanya

    Hi, I am new to your website and am enjoying your workouts. I have a question. If I do burpees on this workout, I would not be able to push as hard during the max reps intervals. But perhaps the end result is more effective because the cardio bursts are more intense? Which part of the workout should be most intense here – the cardio intervals or the max rep intervals? And would this apply in general to your 30/50 workouts? Thank you!

    • benderfitness

      It depends on the workout. For this one the Burpees make the cardio bursts harder for me. When it is High Knees as the Cardio Burst often the max reps are harder. It’s good to switch things up so that you never adjust to a specific type of challenge.

      As long as you are pushing yourself through the workout, and feel that you get a challenging workout you are doing great. The extra challenge just means you found a way to push your body differently than what you are used to.

  5. Anonymous

    Holy Cow, I thought the others were intense. I didn’t read the workout before getting into it, little did I know we were doing burpees every other exercise, OMG, I’m dripping. I need to do this one once a week. 🙂 LOVE LOVE LOVE it. I’ve probably said this before but I will say it again, I am 51, yikes and I’ve always worked out, but you have really transformed my body, especially my arms, thank you sooooo much!

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