HIIT the New Year Hard: Workout #5: 20 Minute Cardio HIIT & Sweat

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Hi Everyone!

It’s workout time! I just got home from work. I will get a new workout up and posted tonight, but this is a great alternative throwback workout if you don’t want to wait. 

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense. 
Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees. 

If weight loss is one of your goals, don’t forget to sign up for my DietBet Challenge.  The goal of the challenge is to lose 4% of your starting weight over 4 weeks. Weigh in’s started on January 3rd, so the game is just a couple of days in. There is still plenty of time to hit your goal! You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes. 

You can find information about the challenge at www.dietbet.com/BenderFitness to sign up for the challenge. 
I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of. 

Have fun!
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 

PPS My workout clothes are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds. 

  -Jump Rope
1. Burpee
  -Jump Rope
2. Supergirl Pushup
  -Jump Rope
3. High Knees
  -Jump Rope
4. Down Dog Hop (right)
  -Jump Rope
5. Down Dog Hop (left)
  -Jump Rope
6. Mountain Climber
  -Jump Rope
7. Leg Lift Plank
  -Jump Rope
8. Side Lunge Puch
  -Jump Rope
9. Single Leg Hip Thrust (right)
  -Jump Rope
10. Single Leg Hip Thrust (left)
  -Jump Rope
11. Walk the Plank
  -Jump Rope
12. Hop to Lunge (right)
  -Jump Rope
13. Hop to Lunge (left)
  -Jump Rope
14. Crescent Pushup (right)
  -Jump Rope
15. Crescent Pushup (left)

Repeat 1-3X. 
Optional Bonus Burn: This workout can be paired with 20-30 Minutes Cardio of Choice. 

3 thoughts on “HIIT the New Year Hard: Workout #5: 20 Minute Cardio HIIT & Sweat”

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