15-Minute Plyo HIIT Fast Fat Burn & 10-Minute Total Core Workout

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Hi Everyone!

It’s workout time. Today I have a powerful workout combination for you. The first video is a 15-Minute Plyometric HIIT Fat Burn. The second video is a 10-Minute Total Core Workout. You will work your entire body with this combination, with a focus on strengthening and sculpting your mid-section.

Push yourself hard, focus on form, and you will get in an amazing Total Body Workout.

New Workouts: I am working on getting my newest workout videos uploaded and edited for you. Technical difficulties seem to be a way of life right now. I have used Apple products for years, but I am getting very disillusioned with the number of issues I have had with their equipment over the past year.

I am getting it all figured out, but it’s frustrating and time consuming. Right now I feel like I’m on a treadmill of accomplishment: no matter how hard I work I am running hard without getting anywhere. I feel so melodramatic for typing that, but the frustration is real my friends!

Despite that, I am determined to make it happen. I will find a way and prevail in the end. I am too stubborn to do otherwise.

Photo from my newest yoga flow….The video refuses to import to my computer.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! I will get the new videos up ASAP when I am done fighting my phone, my computer, and possibly punching a pillow a few times. 😉 Perhaps I should make meditation and yoga a priority for the next few days….

See you soon! Remember, aim for a total workout time of 30-60 minutes. You can pair the videos, repeat one, or repeat both. Make the routine work for your needs. Tag me in your photos!


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

Interval Timer Set for 15 Rounds of 10/50.  –Buy a Gymboss now. 

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

Max reps during each 50 second interval, or:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Repeat 1-3X


3 thoughts on “15-Minute Plyo HIIT Fast Fat Burn & 10-Minute Total Core Workout

  1. Chelsey

    Despite the difficulties, I hope you realize how appreciative we are of your FREE amazing workouts! Thank you for being our workout buddy!

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