Wednesday, January 7, 2015

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

Hi Everyone,

Today is Day 7 of my HIIT the New Year Hard Workout Challenge

Today's workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace. 

This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance. 

I paired today's workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down. 

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today. 

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today's challenge move can be found here

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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

*Optional Cardio Burn: Running or Jump Rope Fat Burn*

Repeat: 1-3 Times


  1. Hi Melissa! LOVE your workouts! Do you have the link to the6 minute jump rope video?

  2. This was great, a really sweaty workout. And it includes almost all my favorite exercises together :)

  3. great workout! i'm beat after it!

  4. I must have been slacking because my Polar only said I burned 116 calories in one round.
    Brutal, but great workout.

  5. This was really tough, but awesome. I like how you consistently post new workouts for us to try, and that helps some of us who may be scared to repeat older workouts again in fear of the toughness... Although the new ones may be just as tough hehe.

    I loved the push-ups to V-ups and the lunge kick switch in particular. They were fun!

  6. This is my favorite of all your workouts! So intense but so fun!

  7. Seriously challenging! Thank you very much Melissa! You're tough!