Kicking Cardio Fat Blast: 15-Minute HIIT Workout

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Hi Everyone!

Are you looking for a quick, cardio fat burning workout to boost your metabolism today? You came to the right place!

Today’s workout alternates jump roping with different “kick” based exercises. If you don’t have a jump rope don’t worry. You can do rope less jumping, substitute high knees, or any other cardio of your choice (Burpees anyone?)

One round of this workout takes only 15-Minutes. It is a quick workout that will get your heart rate up, boost your metabolism, and burn fat. Push yourself for maximum reps, focus on form, and if you are up for a longer workout you can repeat it. I also posted cardio links in the weekly workout schedule, if you want another workout to pair this with. Remember, you can go through it one time if that’s all you can fit in! The option is always there for a longer workout, but consistency is what is most important for you to notice results.

Today is Day 25 of my Original 30-Day Workout Challenge. How are you feeling? Are you noticing a difference in your strength? Endurance? Speed? Overall well being?  Consistency will get you results, so stick with it! We are almost to the end of the workout challenge!

Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: It starts February 1st, but you can sign up now!

Have fun with today’s workout!


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:

Get Your Own Interval Timer: Buy a Gymboss now.

10/50 Intervals

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick 
15. Jump Rope

Repeat 1-3X


11 thoughts on “Kicking Cardio Fat Blast: 15-Minute HIIT Workout

  1. Ariel

    Thank you Melissa – Been a subscriber since having my first child 4 beautiful years ago. It’s been a real joy to see you with your first child. You’re a beautiful, loving mother – I can see that without a doubt. Thank you for your challenges and videos. Today was a sweaty one! And my kids are calling so one round for today I suppose! Glad it was tough!

    • benderfitness

      <3 Thank you so much! Having a child has been the most amazing experience of my life thus far. I love being able to share the workouts. Thank you for joining me!

  2. Ciscogirl

    I’ve been seeing BodyBoss ads lately and that they have a spiral bound workout book type thing and it got me wondering.
    Have you ever thought of producing something like for purchase? It would be great for those vacations, visits to family, and days when WiFi is not available but you still want to workout.
    I’m excited to workout to your videos again after 4 more weeks of postpartum R&R.
    Thanks for everything Melissa!

    • benderfitness

      I would love to create something like that! Thank you for the suggestion! <3 Enjoy the rest of your time off from working out. You will be back before you know it!

  3. Genevieve Hauser

    Hi! I just found out about your website from a friend and just tried my first workout. I loved it!! Where have you been all my adult life? 🙂 I’ll definitely be getting to know your page and workouts from here on out. I love your philosophy. Thank you so much.

    New fan,

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