20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Hi Everyone!

It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.

During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.

Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.

You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!

Fit Fashion in today’s workout is from www.affitnity.com You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.

I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!

Melissa

PS I am on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds Cardio of Choice before each exercise.*

Pushup Reach
Walk Outs
Reverse Plank Leg Lift
Walk the Plank
Spiderman
Runner’s Lunge Twist-Right
Runner’s Lunge Twist-Left
Jump Kick-Right
Jump Kick-Left
Heel Tap Jump Squat
Side Plank-Right
Side Plank-Left
Reverse Plank
Forearm Plank
Toe Touch Plank

Repeat 1-3X

Pushup Reach: Part 1

Pushup Reach: Part 2

Pushup Reach: Part 3

Walk Outs: Part 1

Walk Outs: Part 2

Walk Outs: Part 3

Reverse Plank Leg LIft: Part 1

Reverse Plank Leg LIft: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Spiderman: Part 1

Spiderman: Part 2

Runner’s Lunge Twist: Part 1

Runner’s Lunge Twist: Part 2

Jump Kick: Part 1

Jump Kick: Part 2

Heel Tap Jump Squat: Part 1

Heel Tap Jump Squat: Part 2

Side Plank

Reverse Plank

Forearm Plank

Toe Touch Plank: Part 1

Toe Touch Plank: Part 2

High Knees

Lunge Jump

22-Minute HIIT Sweat: Fat Burning, Full Body Body Weight Home Workout

Hi Everyone!

It’s workout time! Today’s workout is a 22-Minute HIIT Sweat workout that will help you burn fat and sculpt your entire body. During this workout you can use a jump rope for the cardio bursts. If you don’t have one, you can substitute high knee (or an alternate cardio of choice).

Remember, there is always a way to modify a workout so you can do it at home. If you need ideas, or if you have tried something that works for you, let us know in the comments here or on Facebook.

Below I posted this week’s workout schedule. You can always modify the week to fit with your scheduled rest days. You should incorporate 1-2 rest days per week.

Monday: 21-Minute HIIT Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: 20-Minute Tummy Toner Workout

Thursday: Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Friday: That’s today!

I hope you all enjoy today’s workout (and this week’s schedule!) As always you can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

PS Fit Fashion: My sports bra in this workout is from www.Affitnity.com and you can always get 15% off your total Affitnity purchase with the code BenderFitness at checkout. Shoes are Brooks Glycerine. Pants: Unknown! I have had them forever.

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

20-Minute Tummy Toner Workout

Hi Everyone!

We are halfway through another week! Hopefully you are feeling good and enjoy this week’s workouts.

Monday: 21-Minute HIIT: Full Body Workout

Tuesday: Full Body Bender Boot Camp at Home

Wednesday: Today’s Workout: 20-Minute Tummy Toner Workout

Today’s workout is a combination of cardio fat burning and moves to strengthen and shape all of the muscles that make up your core. Core strength also improves your posture, alignment and improves the integrity of your hip and knee joints.

I hope you enjoy today’s workout! Have fun with it and tag me in your photos on Instagram or Twitter!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am: @BenderFitness

PPS My workout pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Plank Knee to Heel Press (right)
2. Plank Knee to Heel Press (left)
3. Boat Reach Kick
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Balanced Crunch
7. Balanced Bicycle
8. Cross Donkey Kick
9. Side Plank Reach Through (right)
10. Side Plank Reach Through (left)
11. Pendulum Abs
12. Walking Pushups
13. Scissor Leg Lift
14. Reverse Plank Leg Lift
15. Knee Cross Side Plank

Repeat 1-3X
Optional: Pair with 30 minutes of cardio.

Plank Knee to Heel Press

Balanced Boat Reach & Kick

Hip Lift

Extended Crunch

Balanced Bicycle

Donkey Kick Cross

Side Plank Reach Through

Pendulum Abs

Scissor Leg Lift Part 1

Scissor Leg Lift Part 2

Reverse Plank Leg Lift

Knee Cross Side Plank Part 1

Knee Cross Side Plank Part 2

Full Body Bender Boot Camp at Home

Hi Everyone!

Today’s workout is a Full Body Bender Boot Camp Workout. Jesse and I are teaching our group Boot Camp class tonight, so it’s only fitting that I share a Boot Camp Workout with you all. Our Boot Camp class is 60-Minutes, so if you want to get in the same amount of work/sweat that we will tonight go for 3-Rounds, plus do a warm-up and cool down.

For your warm-up use dynamic movements: jogging, leg swings, jump rope, etc, to get your heart rate elevated and your blood flowing. Do 5-10 minutes at a comfortable pace to get your body ready to work hard.

For the cool-down do some gentle jumping jacks, or marching in place to let your heart rate come back down. When you heart rate has slowed do some gentle stretching to make sure you are keeping your muscles supple and flexible to prevent injury.

I hope you all have fun with today’s workout!

Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

or
Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

*Warm Up Before Starting!

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Repeat 1-3X

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

21 Minute HIIT: Full Body Workout

Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

10-Minute Full Body Toning: Swimsuit Ready Workout

Hi Everyone!

It’s workout time! I have a quick, but effective, throw back workout for you today. We are planning on filming a new workout so stay tuned!

Today’s workout will challenge your entire body. Be sure to push for maximum repetitions without sacrificing your form. I encourage you to repeat this workout to maximize the benefits. You can repeat this routine up to four times.

I used 15-pound dumbbells in this workout. You can select a weight that challenges you or use something that you have around the house to add some resistance. Get creative, a water bottle or canned goods can be used to add a little bit of resistance. If you don’t have any equipment available you can complete the movements with body weight. Be sure to really push through each interval to challenge yourself.

We have been staying busy in the Bender household, so I have been doing more running/walking the last few days. We have had unseasonably warm weather for this time of year so I try to get outside and enjoy it while I can.

Have fun with today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Equipment: Dumbbells & Yoga Mat

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag

Repeat 1-4X
Optional: Pair with 15-30 Minutes Cardio of Choice

Frogger Row

Twisting Dumbbell Hop

Goblet Squat

Jump & Tone Boot Camp

Hi Everyone!

Today’s workout is a variation of one of our Bender Boot Camp classes. There are several ways to do this workout:

1. AMRAP: Select a specific time limit that fits your workout schedule and repeat this routine as many times as you can in that time period.

2. Intervals: 50 seconds max reps, 30 seconds of jump rope or high knees in between exercises.

3. Reps: Complete the routine for reps as I demonstrate in the video.

In our class we completed intervals for max rep intervals (option 2), and we went through the routine 3X with minimal breaks. That made the total workout time 40 minutes, plus warm up and cool down.

If you are following this week’s Workout Schedule, this is what we have done so far this week:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: That’s today! Have fun with the Jump & Tone Boot Camp.

Let me know which workout option you chose (or really challenge yourself and do a round of each workout style!) & how you felt after the workout.

Have fun!
Melissa

*After each exercise complete cardio of choice (jump rope or high knees).

1. Burpee
2. Toe Tap Sit-ups
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Side Plank Reach Through (right)
6. Side Plank Reach Through (left)
7. Leg Series (right)
8. Leg Series (left)
9. Leg Lift Plank
10. Pendulum Squat

Repeat 1-3X

20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.

Melissa & Jesse

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

Repetitions:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

15-Minute HIIT: Abs & Thighs Workout-No Equipment-Body Weight Workout

Hi Everyone!

It’s workout time! One round of today’s workout will take 15-Minutes to complete. It can be repeated to increase the intensity & burn.

Jesse & I did this workout with our Boot Camp Class this week. In class we did two Rounds, focusing on maximum repetitions with good form. Even when you are going for speed, you want to make sure you are focusing on form, because that is what yields the best results in your aesthetics and strength.

I was exhausted when I filmed this workout, but I felt so much better after I finished. Pushing through the workout really improved my energy & helped me stay productive for the rest of the day. Working full time can be a challenge to your workout program at times. Sometimes you just feel tired. As you get into the habit of working out you will find that your mood and energy improve with your workouts. Sometimes knowing that is what gives me the push to get in my workout on a day that I might have skipped otherwise.

What gives you the push to workout on days when you are tired?

I do want to point out that some days your body does need the rest more than it needs a workout. Fitness should be something that helps keep you in tune with your body’s needs. Recognizing the difference between tired/unmotivated and true fatigue/over-training is very important. You should incorporate at least 1 full rest day into your weekly schedule.

I hope you all enjoy today’s workout! Have fun & really push through this one!
Melissa

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Today’s workout is a great Throwback Workout. One Round takes just over 20-Minutes. Try to keep the rest between each round minimal. Be sure to warm-up before the workout. It will allow you to work at a higher intensity throughout the workout, help regulate your breathing, and decrease your chances of injury.

This workout is broken up into sections. During the workout I use dumbbells, and a bench. You can also substitute a sturdy chair if you don’t have a bench. For the Box Jump, you can substitute Squat Jumps or Alternating Step Ups if you don’t have something sturdy enough to safely jump on/off of.

Remember to push yourself during the workout. When you get fatigued, remember that each section only takes 5-Minutes. You can handle anything for 5 minutes. Listen to your body. If you need to stop at any point that’s okay, but get back into the workout as soon as your body is ready.

Jesse and I are filming new workouts this evening. I will also be posting, the newest 5K Speed Training Interval Workout. You can find the first workout: Here, and the second Interval Workout: Here.

I hope you all enjoy today’s workout! Tag me in your Instagram Photos (@BenderFitness) or let me know what you think on Facebook or Twitter.

Have fun!
Melissa & Jesse

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

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

10-Minute Warm-Up/Learning the Moves.
20-Minute HIIT
Water Break
20-Minute HIIT
10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Cardio HIIT & Legs and Abs Express Workout

Hi Everyone!

We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.

There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.

Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.

Before class started. The whole gym ended up being full.

I hope you enjoy today’s workouts! Have fun!
Melissa

Workout Tutorial:

Cardio HIIT Workout: Full Length

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)

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

Legs & Abs Express Workout:

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

Intervals: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

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Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt

Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations. It’s important to learn how much you can push yourself, while working up from your current level.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.

I planned on having a new workout posted yesterday, but I had some computer issues. I attempted to sync the information from my computer to my personal cloud for backup. Instead of syncing, all of my workout videos, photos, and more, completely disappeared from my computer. I have a specialist calling me today to attempt to recover and re-sync my items to the cloud. Hopefully I can get all of this straightened out quickly so I can get back to filming!

Yesterday my workout was a 5.5 mile run, with 8 200-meter intervals. I will share the exact breakdown of the run tonight.

Have fun with today’s workout!

Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Hi Everyone!

Today’s workout kicked my butt! I hope you’re ready for this one!

Be sure to warm-up before the workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.

Push yourself to get in as many reps per exercise as you can. It’s a great way to track your progress. Next time I repeat this workout I will be trying to improve the number of repetitions I get in. It will help me to really work at my maximum intensity because I will have a goal to work toward.

Do you have any techniques you use to motivate yourself to push through your workouts for maximum reps? If so post in the comments below or let me know on Facebook.

Have fun with this one!
Melissa

Click on the Photo to Make it Larger. Print it Out & Keep Track of Your Reps!

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

Repeat 1-3X

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Quick Full Body HIIT Workout: Body Weight, No Equipment, Fat Burning Home Workout

Hi Everyone!

It’s Throwback Thursday, so I have a throwback workout for you! I mention in the video that I was in a car accident, but this is a throwback so that’s old news! I am completely better now. This is a Quick Full Body HIIT Workout. One Round takes only 15-Minutes, but you can repeat it for a longer/more intense workout. This is a great workout for burning fat and sculpting lean muscle.

I love quick workouts because you can make them fit in your schedule, even when you are busy. You can make this workout as long, or as short as you want it to be. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.

When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.

I hope you enjoy the workout!

Melissa

PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Burpee
2. Heel Tap Abs
3. Jump Squat
4. Elbow Tap Hip Lift (right)
5. Elbow Tap Hip Lift (left)
6. Lunge Jump
7. V-Up Pushups
8. Warrior III Fold with Lift (right)
9. Warrior III Fold with Lift (left)
10. Burpee
11. Leg Circles
12. Jump Squat
13. Plank Hydrant (right)
14. Plank Hydrant (left)
15. Lunge Jump

Repeat 1-4X

Lunge Jump: Start in a lunge position. Spring upwards and switch legs.

Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes)
Roll, push-up.

Hydrant Plank: Come into a plank position.
Bring one knee below you, keeping the knee bent lift it out to the side.
Keep the core tight throughout the movement.
Repeat on the other side.

Warrior III Fold to Lift: Start in a Warrior III position.
Bend Forward and touch the ground (or a chair).
Lift the heel to come onto your toes.
Return to Starting Position.
Repeat on both sides.

Tight Body Fat Burner: Home Workout: HIIT-15 Minutes Per Round

Hi Everyone!

I hope you’re ready to work up a sweat! Today’s workout will get your heart rate up & work your entire body. The video and breakdown are below, and I included options to complete the round for time or repetitions.

Funny story, I have actually filmed this workout before. I keep a notebook of the different workouts I write. Normally, when I film a workout I write the date next to the workout. Somehow I skipped writing the date in my notebook for this one, so I repeated it. The good news is that it was still a challenging and fun workout! So it’s a good one to repeat.

It seemed familiar so I did a search on my blog, and found the other post. If you want to see the other post you can find it here: 15-Minute HIIT: Fat Burning Body Sculpt.

I have other brand new, never before filmed workouts planned so be sure to check back! It feels great to be back to working out again. Remember, push hard, challenge yourself, listen to your body, focus on form, and don’t forget to have fun!

See you soon,
Melissa

Intervals: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees

1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Pushups: Part 1

Mountain Climber Pushups: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Out: Part 1

Walk the Plank Step Out: Part 2

Walk the Plank Step Out: Part 3

Walk the Plank Step Out: Part 4

Ball/Ab Pull: Part 1

Ball/Ab Pull: Option 1

Ball/Ab Pull: Option 2

3-Part Abs: Part 1

3-Part Abs: Part 2

3-Part Abs: Part 3

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Side Lunge/Speed Skater

Burpee: Part 1

Burpee: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Good Job! Ready to Repeat?

Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

Hi Everyone!

I hope you liked yesterday’s Strong & Toned Lower Body: Workout for Legs, Butt & Thighs. For today’s workout we have a 21-Minute HIIT Fat Burn that will work your entire body. In between each exercise in today’s workout there is a 35 second cardio burst.

For the cardio burst you can jump rope, do high knees, burpees, mountain climbers, or cardio of choice. Be sure to push yourself during the workout, but always focus on form. If you need a break, take it and get right back into the workout.

*Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout.

Have fun with today’s workout! I am going to try to get a jump start on filming all new workouts for next week over the weekend. Excited to see you all with some brand new workouts!

In the mean time have fun with this one!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.

*In between each exercise perform 35 seconds of cardio of choice.

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Deep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press