20 Minute Full Body Fat Burning HIIT Workout: No Equipment

Hi Everyone!

I have a brand new workout for you today! Today’s workout will take 20-Minutes per round. You can choose to go through it once, or you can repeat it up to 3X. I went through this workout once, and then finished up with my new Stretching for Beginners Workout.

Prior to starting this workout be sure to warm up. Warming up helps prevent injury, and will also allow you to maximize your workout results. When you are warmed up your body is able to work at a higher level from the moment the timer starts. When you skip your warm up your body is not working at it’s full capacity until several minutes into the workout.

I have a confession: I have been skipping my warm-ups. This is my virtual slap on the wrist, and reminder to myself to get my body warmed up. I never know exactly how long I will have to complete my workout. It is much trickier to fit it all in with a baby, but that doesn’t mean it’s impossible.

The Workout: This is a full body workout, and it incorporates cardio bursts throughout the routine. I chose to do High Knees, but you can choose any cardio that you want. I list several cardio ideas in the video, but after completing the workout I thought Kettle Bell Swings would have been a good option.

I completed this workout with body weight only, but you can always add some resistance to increase the intensity. Great ideas to up the ante: are weighted vests, or performing some of the exercises with dumbbells.

Up and Coming Workouts: I have a special Kids Fitness Edition workout video headed your way. I am babysitting my niece and nephew once every week. Today they requested to be in a workout video. Obviously they know how to totally melt my heart. They were naturals! We did a quick, kid friendly workout that I look forward to sharing with you.

Not Fitness Related: I can’t believe that my baby is almost one! How has this year flown by so quickly? Every day he learns something new. Time really does seem to fly by these days. I’m trying to savor every moment.

I hope that you enjoy today’s workout. Let me know what you think in the comments below. I am really trying to stick to a filming schedule so I can keep bringing you new workouts. Of course, any time there isn’t a new workout you still have over 700 free workouts to choose from on this site!

Thanks for working out with me today. See you soon,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Gymboss miniMAX Interval Timer: Interval Timer Set for 15 Rounds of 30/50
Complete 30-Seconds of Cardio Before Each Exercise

1. Warrior III Squat-Alternating
2. Frogger
3. Side Plank Reach Through-Right
4. Side Plank Reach Through-Left
5. Camel Reach
6. Leg Sweeps
7. Roundkick Squats
8. Close Squat Side Kick-Right
9. Close Squat Side Kick-Left
10. Dive Bomber
11. Hydrant-Right
12. Hydrant-Left
13. Elbow Tap Pendulum-Right
14. Elbow Tap Pendulum-Left
15. Mountain Climbers

Repeat 1-3X

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