Hi Everyone! Today’s workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night’s so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did! Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises. In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations. Today is Day 3 of my workout schedule for the week: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) **Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X) Day 4: Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) Have fun with today’s workout! Melissa PS Does anyone else have sore calves from the jump roping?
Hi Everyone! Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts. I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT. I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week. The schedule for the week would look like this: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X) Day 4: Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) You can incorporate rest days in between as needed. Let me know what you think of the new format I am trying in the comments below or on Facebook. Have fun! Melissa
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Repeat 1-3X
Hi Everyone! Today’s workout is for the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify. For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers.
Round 1 Complete!
Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.
It is finally starting to get warmer outside again. I have been seriously slacking on running….by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine. Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain. If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone’s body responds different so I am always interested in researching new ideas. Have fun with today’s workout! Melissa
Hi Everyone! I hope you’re ready for today’s workout! One round takes 20 Minutes. You will work your entire body and work up a sweat. This routine incorporates full body movements that will provide a cardiovascular and muscular challenge. Remember, it is a good sign if you are breathing heavy and sweating. That means you are pushing yourself during the workout! You want to get in as many reps of each exercise as you can (while maintaining proper form). I am still going to be filming the Q & A video that I promised. We haven’t had a chance to film it yet, but my goal is to have it done by this weekend. Have fun with the workout! Melissa
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! My top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 15 rounds of 30/50. -High Knees 1. Russian Kicks -Butt Kicks 2. Mountain Climber -High Knees 3. X-Jump -Butt Kicks 4. Donkey Kick -High Knees 5. Burpee -Butt Kicks 6. Temple Tap Abs -High Knees 7. Elbow Tap Side Plank (right) -Butt Kicks 8. Elbow Tap Side Plank (left) -High Knees 9. Rock the Boat -Butt Kicks 10. Cross & Reach Abs -High Knees 11. Burpee -Butt Kicks 12. Donkey Kick -High Knees 13. X-Jump -Butt Kicks 14. Mountain Climber -High Knees 15. Russian Kicks Repeat 1-3X
Hi Everyone! Today I have two older workouts for you! Jesse was offered tickets to a show tonight, so we didn’t get to film a new workout. We will definitely be filming as soon as I get home from work tomorrow. So check back! Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.
You can choose to to the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional. I thought this routine was a nice challenge. I hope you like it! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Interval Round: Max reps during each 60 second interval, 10 seconds of rest Reps: 1. Reverse Lunge with Dumbbell Raise 2. Romanian Deadlift with Row 3. Weighted Temple Tap Abs 4. Back Extensions on Stability Ball 5. Squats with Lateral Raises Intervals: 1. Rainbow Climbers 2. Knee Tuck Squat 3. Bicycle Abs 4. Hip Lift and Press 5. Burpees
Max reps during each 50 second interval, 10 seconds of rest between exercises. Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice 1. Frog Hopper 2. Jump Squat Turn 3. 3 Way Plank 4. Right Leg Hop Press 5. Left Leg Hop Press 6. Single Leg Frogger Pushup 7. Squat Jacks 8. Single Leg Hip Thrust 9. High Knees 10. Burpee Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice
I have a throw back workout for you today! This workout is intense, but fun!
This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.
Jesse and I are at the Arnold Sports Festival this weekend. I am going to try and get some new workouts posted, but the internet connection isn’t the best, so they may not be up until we get home.
If you’re at the Arnold stop by the Nutrition Snob Booth #859 and say hello!
Hi Everyone! Tonight’s workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles.
You can do this workout on it’s own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day. Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too!
I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.
Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.
I have great workouts planned for this week so keep checking back!
The Workout Burned about 215 Calories. I left my Heart Rate Monitor Running for 15 minutes to see the afterburn. 302 Calories after 1 Round.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50. Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. -Mountain Climbers 1. Lateral Burpee Row -Mountain Climbers 2. Warrior Lunge Hop -Mountain Climbers 3. Side Lunge Lift (right) -Mountain Climbers 4. Side Lunge Lift (left) -Mountain Climbers 5. Alternating Hip Thrust -High Knees 6. Single Leg Frogger Pushup (right) -High Knees 7. Single Leg Frogger Pushup (left) -High Knees 8. Tricep Pushup (right) -High Knees 9. Tricep Pushup (left) -High Knees 10. Tricep Extension -Burpee 11. Superman V-Up -Burpee 12. Oblique V-Up (right) -Burpee 13. Oblique V-Up (left) -Burpee 14. Boat with Single Leg Lateral Knee Drop (right) -Burpee 15. Boat with Single Leg Lateral Knee Drop (left) Repeat 1-3X
I hope you’re ready to workout! This is a fun workout that will get your heart rate up and get your body working! This routine is focused on the core, but you will still get a full body workout. I utilized 30-second cardio bursts in between each exercise.
1 Round of Today’s Workout + 10 Minutes After Burn
I wore my heart rate monitor during this workout. I burned just over 200 calories during the workout. I left my watch recording for about 10 minutes after the workout and got about 90 calories in after burn. The great thing about HIIT workouts is that the benefits continue after the workout has been completed.
I hope you all enjoy this workout! It’s challenging, but effective. You’re worth the effort!
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50. *30 Seconds of Cardio Between Each Exercise 1. Tricep Sideways Jump 2. Frogger 3. Side Plank Drop/Elbow Tap (right) 4. Side Plank Drop/Elbow Tap (left) 5. Forward/Back Lunge (right) 6. Forward/Back Lunge (left) 7. Sumo Squat Twist 8. Bicycle Abs 9. Leg Lift Abs with Hip Twist 10. Walking Pushups 12. Russian Kicks 13. Reach Through Abs 14. L-Leg Lift (right) 15. L-Leg Lift (left) Repeat 1-3X Optional: 30 Minutes Cardio of Choice
Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer.
Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves.
Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time.
I have some other great workouts already planned for this week, so keep checking back!
Hi Everyone! One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to. Be sure to hydrate! This is a sweaty one! I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today. Enjoy the workout! Melissa Facebook, Instagram, or Twitter.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50.
-Burpee 1. Knee Drop Plank -Burpee 2. Seated Leg Lift -Burpee 3. Leg Circles (right) -Burpee 4. Leg Circles (left) -Burpee 5. Heel Tap Abs -High Knees 6. Down Dog Hop (right) -High Knees 7. Down Dog Hop (left) -High Knees 8. Lunge & Reach Twist -High Knees 9. Single Leg Hip Thrust -High Knees 10. Alternating Knee Tap Table Top -Squat Jump 11. Pushup Elbow Tap Twist (right) -Squat Jump 12. Pushup Elbow Tap Twist -Squat Jump 13. Down Dog Plank Press -Squat Jump 14. Heel Press Plank (right) -Squat Jump 15. Heel Press Plank (left) Repeat 1-3X
Hi Everyone! I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. I planned on filming a new 20-Minute Workout tonight, but I had a long to-do list of things to get done after work tonight and ran out of time! Enjoy the workout! New one tomorrow night! Melissa Facebook, Instagram, or Twitter. PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano.
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
I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!
During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.
Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.
Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!
I hope you have fun with this one!
Melissa
PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Repeat 1-3X Set your Interval Timer for 15 rounds of 30/50 seconds. Complete 30-Seconds of Cardio between each move.
1. Swimmer 2. Prone X-Reach 3. Pendulum Hop 4. Superman Pushup 5. Cheek to Cheek 6. Curtsy Lunge Kick Alternating (*I only did one side in the video) 7. Low Jack 8. Oblique Pushup 9. Kneeling Side Kick (right) 10. Kneeling Side Kick (left) 11. Plie Jump 12. Alternating Warrior III 13. Stick Situp 14. Extended Pushup/Back Stretch (Pushup Back Stretch) 15. Jumping Jacks
I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. I hope you have a great day, and enjoy the workout! Melissa
Hi Everyone! This is workout #29 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes. I hope you all enjoy tonight’s workout! See you tomorrow with a new one. 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness My Sports bra is from www.affitnity.com. You can get 15% off any purchase with the code BenderFitness at checkout.
Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice.
If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move.
I am off to work. I hope everyone has a great day!
Enjoy the workout! 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness **Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Core. 50 Seconds Max Reps. -Core Series 1. High Knees -Core Series 2. Burpees -Core Series 3. Squat Kick (right) -Core Series 4. Squat Kick (left) -Core Series 5. Side Lunge Kick (right) -Core Series 6. Side Lunge Kick (left) -Core Series 7. Superman Squat Jump -Core Series 8. Round Kick Double Jab (right) -Core Series 9. Round Kick Double Jab (left) -Core Series 10. Tripod Jump (right) -Core Series 11. Tripod Jump (left) -Core Series 12. Side Plank Knee/Lift (right) -Core Series 13. Side Plank Knee/Lift (left) -Core Series 14. Frogger -Core Series 15. X-Jumps Repeat 1-3X
Hi Everyone! This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready! In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.
Remember to always work to your level, and adjust the challenge to your needs. 🙂 Enjoy the workout! 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
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.
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.
Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂
I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Have fun getting sweaty!
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. PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.
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!**
I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes.
If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run.
I have been feeling tired for the last few days so I only completed one round of this workout.
Have fun!
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50. 1. Pushups 2. Warrior 3 Squat (right) 3. Warrior 3 Squat (left) 4. Supergirl Pushups 5. Heel Lift Squat 6. Side Lunge Stretch & Tap (right) 7. Side Lunge Stretch & Tap (left) 8. Alternating Single Leg Pushups 9. X-Plank Tap (right) 10. X-Plank Tap (left) -Cardio Repeat 1-2X with cardio. 3-4 times without cardio.
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst.
Interval Running Workout
This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!
If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.
I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.
Enjoy!
Melissa
Beginner: 5-10 Minutes of cardio, 10 reps Intermediate: 10 Minutes of cardio, 15 reps Advanced: 10 Minutes of cardio, 20 reps Part 1: Interval Cardio on the Treadmill
Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.
