My Workout Today – 23 Minute HIIT Workout – Full Body Cardio

Melissa Bender 23 Minute HIIT Workout Breakdown

15 rounds 60 seconds/30 seconds high knees

Decline Push-ups
Double Squat Jump
Burpee with Push-up
Reverse Hook Crunch
Spiderman Plank
Frogger
Lunge Jump
Surfer
Single Leg Frogger
Temple Tab Abs
Frog Hopper
Curtsy Lunge Kick Left
Curtsy Lunge Kick Right
Rotating Side Plank Crunch
Squat Twist

Equipment Needed
None

23 Minute HIIT Workout Download This was my workout today.

I started out the workout with the warm-up from Tabata Interval Training Burn Baby Burn workout.
50 Jumping Jacks
50 Mountain Climbers
10 Forward/Backward Lunges per leg
1 minute high knees
Repeat one more time. It took me 7:30.

The Workout

Decline Push-ups  - 20
Double Squat Jump – 54
Burpee with Push-up – 9
Reverse Hook Crunch – 18
Spiderman Plank – 27
Frogger – 19
Lunge Jump – 26
Surfer – 29
Single Leg Frogger – 10
Temple Tab Abs – 32
Frog Hopper – 9.5
Curtsy Lunge Kick Left – 18
Curtsy Lunge Kick Right – 18
Rotating Side Plank Crunch – 11
Squat Twist – 35

I did high knees for each of the 30 seconds intervals.

The Stats

My Entire Workout – 35:09
Max heart rate 168
382 calories burned

This is a fantastic full body workout. Short, yet it gets it done.

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