Sunday, December 7, 2014

20 Minute HIIT, Sweat, Fat Burn

Hi Everyone!

I hope you are ready to sweat! The workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one. It felt great to work hard today. 

This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It's okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!

Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout. 

I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout today, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program. 

I am also re-focusing on healthy eating. Jesse and I went out to breakfast this morning.  They had a create your own omelette option: I got a 3-egg omelette with spinach topped with tomatoes, avocado and smoked salmon. On the side I had a salad with olive oil and lemon juice. It was delicious!

3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice. 
Have fun with today's workout! Don't forget you can also find me on Facebook, Instagram, Twitter and Pinterest

See you soon!

PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles. 

Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer, Chair & Mat. 

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees.

1. High Knees
2. Round Kick (right)
3. Round Kick (left)
4. Sit to Stand (right)
5. Sit to Stand (left)
6. Frog Hopper
7. Angel Abs
8. Hip Lift Hook
9. Superman
10. Kneeling Side Kick (right)
11. Kneeling Side Kick (left)
12. Alternating Lunge
13. Dips
14. Decline Spiderman
15. Chest Press Plank

Repeat 1-3X

Round Kick
Single Leg Sit to Stand Part 1
Single Leg Sit to Stand Part 2
Frog Hopper
Angel Abs
Hip Lift Hook
Kneeling Side Kick
(*I should have placed my arm further out so that my hips and shoulders were better aligned)
Alternating Lunge 
Dips Part 1 
Dips Part 2
Decline Spiderman
Chest Press Plank: Part 1
Chest Press Plank: Part 2


  1. Loved this workout! Got some serious sweat flowing! Thanks Melissa

  2. Thanks for posting how many rounds you did

  3. I agree with Michelle. It's super inspiring to know how many rounds you did. Helps give that extra boost to keep going.

  4. Love the 20 minute workouts. With a 2 year old and 2 month old, some days 20 minutes is all I have time for (like today)!