20-Minute HIIT: Fat Burning Workout: Lower Body Challenge

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Hi Everyone!

It’s workout time again! Don’t you just love the feeling you get after a good workout? It’s time to earn that sense of accomplishment. On the days when you don’t feel like working out (but you do anyway) that sense of accomplishment is even higher.

Motivation is a nice bonus, but let’s face it, you are not going to be motivated every single day. Improving your health and fitness level requires consistency. People who succeed in achieving their goals don’t do so because they are insanely motivated (although there are a few special people who are!) People who succeed do so because they are determined and consistent.

At one point or another we all think to ourselves how the heck do I stay motivated? The truth is that your motivation will ebb and flow. There are days when working out is the very last thing I want to do. On the other hand, since having my son, uninterrupted workout time is a luxury. There are days when getting in my workout is the thing I want to accomplish most during the day.

So what do we do? On the days that we are feeling super motivated we use that to our advantage. Go into your workout like the Superwoman (or Superman!) that you are and crush it. On the days that we have zero motivation we ignore it. I use the 5-minute rule. Start my workout. If I want to quit after 5-minutes I do it. Side note: I have never quit after 5 minutes. Once I am doing it I already start to feel better and motivation becomes a non-issue. Determination and consistency are more important than motivation. 

Today’s workout: Today’s routine is a 20-Minute per round HIIT and Fat Burn Lower Body Challenge. It’s a great workout for your entire body even though it has a lower body focus. Do not sacrifice form for speed, but I do want you to challenge yourself to get in as many quality reps as you can during each interval.

For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness

You will start seeing new workouts in next week’s workout schedule with the start of the new Dietbet Challenge.

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


Equipment: Interval Timer set for 20 Rounds of 10/50. 

1. Sumo Surfer
2. Warrior III Plank
3. High Knees
4. Russian Kicks
5. Forward Fold Tap (right)
6. Forward Fold Tap (left)
7. High Knees
8. Russian Kicks
9. Side Plank Double Kick (right)
10. Side Plank Double Kick (left)
11. High Knees
12. Russian Kicks
13. Side Lunge Knee (right)
14. Side Lunge Knee (left)
15. High Knees
16. Russian Kicks
17. Double Plie
18. Lunge Hop Jump
19. High Knees
20. Russian Kicks

Repeat 1-3X

8 thoughts on “20-Minute HIIT: Fat Burning Workout: Lower Body Challenge

  1. Nicole from Sydney

    Russian kicks… yikes! Managed to do it once through… dripping with sweat.Thanks Melissa, that combo this morning was awesome

  2. Betsy

    Happy Mothers Day to you and all the moms today. I gave myself the gift of a big pile of sweat with this one…those Russians! Uff!

  3. Natalie

    Killer workout! I literally yelled “Noooo” when you announced the last round of Russian kicks! But I made it through and feel great! Thanks for the amazing workouts and inspiration!

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