Full Body Workout: Sweat & HIIT (15 Minutes Per Round-Fat Burner)

benderfitness

9 years ago

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Hi Everyone!

I hope you’re ready to workout today! We finished up my 4-Week Workout Challenge this weekend, but it’s important to keep your momentum going and stay consistent with your workouts.

If you are looking for the 4-Week Workout Challenge you can find it here: 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can do rope less jumping & simulate jumping rope with each move.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Have fun and enjoy the workout!
Melissa

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Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 rounds of 10/50.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

***Be sure to cool down after the workout!***