20-Minute Total Body HIIT Fat Burn: Stress Busting Workout

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Hi Everyone!

It is time to workout! Today’s workout is a 20-Minute Total Body HIIT. I call this the Stress Busting Workout, because at the beginning of the workout Jesse was feeling very stressed out. By the end, he felt a million times better.

Exercise is a great stress reducer. When you feel anxious or overwhelmed it can help you center and re-focus. Plus the endorphins give you a great mood boost. It can also help your energy levels when you are tired.

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

I had a big long To-Do List day yesterday. I didn’t get to my workout or filming, and I was not happy about it. I was tired, and drank too much coffee, and then I had an anxious type of energy. Maverick is really good at crawling, and getting into everything now. He was also on a nap strike. He got two new teeth this week, which may still be bothering him, because they aren’t fully in (although they have broken the surface).

Happy Post Workout!

Today’s goal for me is to film a new workout for the challenge & post a new recipe. So check back for that! I will share both soon! In the mean time, I hope you enjoy working out with Jesse. He cracks me up (as you will hear in the background). Hopefully you get in a great workout with a few good laughs.

Have fun!
Melissa, Jesse & Maverick

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: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 15 Rounds of 30/50.

*30 Seconds Cardio of Choice between each exercise*

  1. Warrior Deadlift-Right
  2. Warrior Deadlift-Left
  3. Burpee
  4. Curtsy Lunge Abduction-Right
  5. Curtsy Lunge Abduction-Left
  6. Balanced Pushups (or regular pushups)
  7. Squat and Curl
  8. Tricep Drop
  9. Walk the Plank
  10. Curl & Press
  11. Heel Tap Abs
  12. Side V-Up-Right
  13. Side V-Up-Left
  14. Russian Twist
  15. Hip/Leg Lift

Repeat 1-3X



10 thoughts on “20-Minute Total Body HIIT Fat Burn: Stress Busting Workout

  1. Bonnie

    First time I’ve ever tried a workout with Jesse, basically I just love Melissa and am used to her style so I wasn’t sure…I had planned to find a quick ten minute workout this morning and be done (crabby, tired, stressed, crunched for time) but when I saw the title of this workout and pressed play I knew I was making the right choice! Jesse made me laugh out loud with the Kevin Bacon dancing bit, and then again ‘tappin it in’ Happy Gilmore style. He pushed me with his pace of high knees, and he was so pumped at the end that we both finished and DID IT! I’ll confess that sometimes Melissa is almost too much of a beast and I get discouraged playing the comparison game. Today reminded me that of course I can and should carve out twenty minutes (instead of ten) for ME, and my physical and mental health. Bring on the rest of the day…busy season at work, late afternoon board meeting, and then my son’s high school hockey game! But I’m READY! Thank you Bender Fitness!

  2. Kelly

    Amazing workout! It’s been a week since a started and i already feel myself getting stronger and lasting longer during the reps. Melissa you are right! Definitely laughed during the workout, your husband made the time fly by! Thanks so much you guys!!

  3. Erin

    you 2 are so much fun to watch. I always watch the videos once through. Thanks Jesse for making me smile. I have one question before I try this one tomorrow morning. Could you recommend an alternate move to do instead of the curtsy lunge. Should I lunge back and kick front?

    Thanks and happy Thursday!

  4. Estelle

    Hi Jesse, it was a pleasure to follow your workout today.
    Thank you also for your good mood and your sense of humour !
    Melissa and you are both so good in teaching fitness 🙂
    Bye guys

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