Saturday, January 24, 2015

HIIT the New Year Hard: Workout #23: 20 Minute HIIT BootCamp

Hi Everyone!

This is workout #23 of my HIIT the New Year Hard Workout Challenge!

I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp!

This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. 

I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse's warm up video Here

I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!

Enjoy the workout!

PS You can also find me on FacebookInstagram 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

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50. 
30 Seconds Cardio. 50 Seconds Max Reps. 

1. Lunge and Lift (right)
2. Lunge And Lift (left)
3. Temple Tap Abs
4. Alternating Leg Drop
5. Dive Bomber
6. Mountain Climber Pushup
7. Pendulum Squat
8. Lateral Hops
9. Elbow Tap Side Plank (right)
10. Elbow Tap Side Plank (left)
11. Bear Crawl Hop
12. Walk the Plank
13. Twisting Sump Squat
14. Crunch & Tap
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup


  1. this workout has me dripping sweat and trembling half way through!! I had to take a short intermission before the last 5 exercises :) thank you!!!!

  2. Love your work out had my kids doing it it's vary intensewe are going to make it for our cardio exercise for every day at the Boxing Academy thank you for your videos melissa bender u look amazing we love you

  3. This is the best workout so far. So challenging and mixed up. Liked it, every second of it!

  4. This workout gets 10 out of 10, because all exercises were posted and described thoroughly with pics and texts. You are awesome, Melissa!

  5. OH YEAH! BEAST WORKOUT MELISSA. I thought I'd have to switch to jump roping but I made it through with that lunge combo - with ur motivation.
    Loved it! Thank you!👍

  6. I have been following your work outs a while now and really love the variety, but I have to say this one is one of my favorites.

  7. That was awesome! Loved the sweat dripping off my face!

  8. omg hurts so good, loved it!!! Agree with all the above comments, definatley doing this again!!

  9. The cardio combo hurts so good lol. I managed 2.5 to 3.5 sets every time. Great replacement variety for cardio burst! Love your workout!