15 Minute HIIT Workout: Full Body BURN

Please follow and like us:
Pin Share

Hi Everyone!

Are you ready for a fantastic, full body workout that you can do anywhere? One round of today’s workout will only take 15-minutes. This workout does incorporate some jumping, but can be modified to be completely low impact.

There are so many fun and unique body weight exercises in this routine. Let me know if you have a favorite!

Intensity Level: On a scale of 1-10, aim for about an 8. You want to get sweaty, out of breath and move into the zone where you are feeling like it’s a difficult workout. Exercise trains your body to handle difficult situations and experiences, but it also trains your mind. You learn how capable you are of pushing through difficult moments. That doesn’t mean you can’t rest if you need to. It’s important to find the balance of listening to your body and also recognizing when it’s capable of more, or when you need a break. If you take a break during the workout, catch your breath and then get right back into it.

I did one round of today’s workout and paired it with a treadmill walk. For my walk I kept the treadmill at a 2.0 incline throughout the workout. For most of the workout I kept the speed at 4.0, but I did a few intervals at 4.5 speed. I’m a speed walker even in normal life, so 4.0 is comfortable for me and 4.5 is pretty challenging. I did 30-minutes of walking, taking my total workout time for the day to 45-minutes.

Hacked FB Page Update: Finally Good News!

I got my Facebook page back yesterday! It took almost two weeks, but I am back in control of my Facebook page! It’s been a crazy process with a lot of frustration, but I am so happy to have my page back. The hackers deleted 4-years worth of my posts, but I can work on getting things re-uploaded.

I’m going to do a blog post and video about the process of getting my hacked Facebook page back. I had so many questions with no answers, that I would like to share some information that will hopefully ease someone else’s mind and help prevent hacking in the first place!

Right now there are a lot of restrictions on my page due to the actions of the hackers. So the best way you can help is by liking, commenting and sharing posts. Until those restrictions are lifted, Facebook won’t recommend my page to anyone. That means people can still go to my page, but less people will find it organically. I’m hopeful that the restrictions will be resolved soon.

Healthy Eating:

I have been re-focusing on eating more nutritious foods. I notice a really big difference in how I feel when I am eating more fresh, home cooked foods, than when we are eating a lot of processed foods. I want to create a healthy future for myself and my family, and our meals are a big part of that.

I hope you enjoy today’s workout! Let me know what you think and if you have any special requests for upcoming workouts.

I will see you soon!

Melissa <3

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

  1. High Knees
  2. Speed Skater
  3. Curtsy Hover to Hip Rotation: Right
  4. Curtsy Hover to Hip Rotation: Left
  5. Heel Tap Jump Squat
  6. Mountain Climbers
  7. Balanced Bicycle
  8. Side to Side Frogger
  9. Leg/Hip Lift
  10. Windshield Wiper Abs
  11. Burpee
  12. Quadruped Elbow Rotation: Right
  13. Quadruped Elbow Rotation: Left
  14. Breakdance Kick
  15. Plank

Repeat up to 3X

Photo Tutorial:

Leave a Reply

Your email address will not be published. Required fields are marked *