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!
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 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