Cardio HIIT 15 Minute Body Weight Fat Burn: Home Workout

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Hi Everyone!

Welcome to today’s workout! Today’s exercise program is a 15-Minute Per Round Cardio HIIT Routine. This is a full body, fat burning workout that will help you maintain lean muscle, boost your metabolism, and give you a fantastic workout in a short amount of time.

You can go through this workout once, or repeat it if you want a higher level of intensity. Always focus on maintaining good form. During HIIT, it is important to push yourself for maximum repetitions with good form. When you sacrifice form  you may not be recruiting the appropriate muscles that we are targeting. Of course, you can always modify the workout to suit your needs. I posted a workout tutorial, and the full length workout video below. If you aren’t sure what the exercises are be sure to watch the video before starting.

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted. Land Toe to Heel.

Every persons body is different. There is no shame in modifying an exercise or program to suit your own needs. Work at your own level and build from there. The great thing about HIIT is that it allows you to work at your own pace. As your fitness level increases, you will find that you are able to get in more reps in the same amount of time. I encourage you to keep track of your reps. It is a great way to track your progress and see improvements in a non-scale victory.

Often people become fixated on the number on the scale, or a specific body fat percentage, but quantifying how much gravitational force is working on your body doesn’t tell you how strong you are or how much endurance you have. It is important to focus on non-scale related improvements, even if you have a weight loss goal.

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

I am planning to film a new workout tonight. 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:

Workout Tutorial: 

Full Length Workout: 

*For best results warm-up for 5-10 minutes before starting this workout.*

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Repeat 1-3X

*Complete 5-10 minute cool down after the workout.*

3 thoughts on “Cardio HIIT 15 Minute Body Weight Fat Burn: Home Workout

  1. Anonymous

    i did 2 rounds. i look forward to doing it again tomorrow. I think i can get my reps up.
    Thank you, This one was great cardio, plus extra benefits burpee and push-ups.
    love it.

  2. Nicole from Sydney

    It’s Mothers Day in Australia so Happy Mothers Day Melissa! I had an early brunch catch up and then lunch so I’ve come home to watch a movie with my beautiful children and then follow it up with a quick workout. Thanks again for being accessible 24/7!!

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