Full Body Sculpting Workout: 20-Minute Fat Burning HIIT

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Hi Everyone,

Welcome to today’s workout! This is one of my favorite throwback workouts. The reason I like it so much is because it is broken up into 5-minute increments. You will work your entire body, but you can hit pause and grab a drink between rounds. Sometimes those quick breaks, really allow us to push ourselves a little bit harder during each workout segment.

This workout does start out with the cardio blast portion of the workout, so be sure to do a warm-up before starting. Warming up will help protect your body from injury, but it also helps you maximize the efficiency of your workout. Once your body, muscles, and lungs, are warmed up you can work at a more intense level, so you burn more from the get-go. It also won’t be quite a shock to the system to go from zero to cardio blast if you get in your warm-up first.

I posted a 5-Minute Warm-Up video below. Try it out before your workout and let me know if you think it made a difference. Maverick was so tiny when I filmed that warm-up video! I love seeing how itty bitty he used to be. It’s mind boggling how quickly children grow. The amount of perseverance they have as they try things over and over again is amazing. It’s a lesson we can all apply to our lives.

How did he get so big? 16-months & making faces for the camera.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

5-Minute Warm-Up Video:

The Workout:

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack

*Be Sure to Cool Down

Repeat  Workout 1-3X



12 thoughts on “Full Body Sculpting Workout: 20-Minute Fat Burning HIIT

  1. Claire

    Hi Melissa, this is also one of my fave workouts. Your workouts are awesome. Maverick looks so sweet and just like Jesse in this picture (I am guessing the making faces comes from watching his daddy too).

  2. Kim Fain

    Hi Melissa! I love your workouts! I was just wondering if you will be updating the weekly workouts? If not, I’m going to do your 30 day plan and see how that goes. Wish me luck! 🙂

  3. Nicole from Sydney

    I enjoyed Jesse’s commentary and words of encouragement! Thanks again, another day and I’m feeling well balanced and tight. Cheers!!

  4. Angela M

    Hi, I love your website & have been looking for something like this to help me out! I had a baby back in January, lost most of my baby weight, but cannot for the life of me get my stomach to tighten/flatten up. I still have that “pooch”. Will doing these daily videos you post help tighten that up or should I be doing something more specific? I’m clueless about fitness…

  5. Shaela Haney

    I loved getting a warm up but my arms were not ready for the workout. I needed to warm up my arms before the workout. Intense and very great. I modified because i have a cold but ended up sweaty. Thanks for all your hard work. Maverick is adorable.

  6. Leah

    Hello! Question…. My workouts for years have been a combo of HIIT and running. Basically, I got into a mode where if I wasn’t pushing 100% ALL THE TIME, I felt like I wasn’t accomplishing anything. In the last year, I’ve struggled with seeing results (also, with losing the last five lbs of baby weight) no matter how hard I worked at it. About three weeks ago, I started doing 3 days of HIIT (30 mins as opposed to 45) and 2 days of just fast paced walking on the treadmill, instead of my usual running and sprints. I started this mostly because I’ve been suffering allergy/sinus issues and am just plain too exhausted to push my body so hard. During this three weeks, I actually LOST weight and inches (I don’t depend on the scale – rather how my clothes fit). Is there any sense to this??? Working out at a much less intensity and losing the weight I’ve struggled to get off for a year? My diet habits have not changed and I don’t feel as though I’ve lost muscle as I still use weights.
    On a different note – you and Jesse are two of the most likeable people I can think of. Thanks for your energy, smiles, encouragement and everything else you do.

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