Hi Everyone!
It’s workout time! Today I have a brand new 20-Minute HIIT Boot Camp for you. This workout has a strong focus on building a stronger core, but it is still a full body, fat burning workout. I did this workout with my Boot Camp Class a few weeks ago.
During class I have noticed that most people have a very difficult time with core moves, especially moves done in side plank position. This workout will help strengthen your core in every plane of movement. It combines moving and static poses to help develop strength and power.
Throughout the workout listen to your body. Push for maximum reps, with good form. Although speed is a goal, and helps improve the fat burn, doing less reps with perfect form will improve your results.
You have a few options for cardio. In my class we did the first round with a Jump Squat/Lunge Jump combo. That is actually my preferred cardio for this workout because it amps up the intensity and adds more Lower Body Strength & Burn. For the second round we did high knees, which is how I filmed the workout. You can choose either technique, or a cardio option of your own. The goal is to get your heart rate up and work up a sweat!
Fit Fashion in today’s workout is from www.affitnity.com You can always get 15% off your total Affitnity order with the code BenderFitness at checkout.
I hope you all enjoy today’s workout! Have fun with it & push yourself to get in your maximum reps!
Melissa
PS I am on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Set Your Interval Timer for 15 Rounds of 30/50.
*30 Seconds Cardio of Choice before each exercise.*
- Pushup Reach
- Walk Outs
- Reverse Plank Leg Lift
- Walk the Plank
- Spiderman
- Runner’s Lunge Twist-Right
- Runner’s Lunge Twist-Left
- Jump Kick-Right
- Jump Kick-Left
- Heel Tap Jump Squat
- Side Plank-Right
- Side Plank-Left
- Reverse Plank
- Forearm Plank
- Toe Touch Plank
Repeat 1-3X
Pushup Reach: Part 1
Pushup Reach: Part 2
Pushup Reach: Part 3
Walk Outs: Part 1
Walk Outs: Part 2
Walk Outs: Part 3
Reverse Plank Leg LIft: Part 1
Reverse Plank Leg LIft: Part 2
Walk the Plank: Part 1
Walk the Plank: Part 2
Walk the Plank: Part 3
Spiderman: Part 1
Spiderman: Part 2
Runner’s Lunge Twist: Part 1
Runner’s Lunge Twist: Part 2
Jump Kick: Part 1
Jump Kick: Part 2
Heel Tap Jump Squat: Part 1
Heel Tap Jump Squat: Part 2
Side Plank
Reverse Plank
Forearm Plank
Toe Touch Plank: Part 1
Toe Touch Plank: Part 2
High Knees
Lunge Jump
I discovered you while searching workouts on youtube, and love your workouts. Had baby number 2 4 months ago, and the weight is stubborn this time around, still struggling to lose the extra 20lbs. Enjoying the workouts alot, and the baby finds jump squats and burpees hilarious.
LOVE all you do BENDER’S!!!!!
Melissa, I’m a runner and I have been enjoying your workout videos thanks. And the your workout’s seems feels like it has been helping me running.
Great Work out! I am enjoying the variety of your workouts throughout the week! Look forward to new ones to try! This one was awesome!
Any info available on calories burned? Thank you so much for all you do!
Hi there Melissa! You helped me lose the baby weight after baby #1, now I am back at it after baby #2 (i’m in the same boat as MRSHEGLANDSTACY, the weight doesn’t want to come off as easily this time around!! Thanks for all your inspiration and motivation to get/stay fit!!! You’re the best!!
Done with my Saturday morning workouts. I did your 10min Standing abs, followed with this 20min bootcamp workout. I did jump roping for cardio bursts. Finished with 9min dynamic stretch.
Great workouts. Thank you Melissa
Did this workout today and loved it. I enjoy your style of training so much Melissa 🙂 U and Jesse are amazing !! Thank u for this awesome routine
Loved this work out. Finally got my second workout of the week in thank you Melissa as always x