Real Time Cardio Intensity #9 – My Workout Today


Here’s my workout for today. It’s a cardio HIIT workout with 3 parts.

First I’ll share how it’s written on Loving Fit. In the workout recap, I’ll share how I modified it.

Workout Recap

I wanted a slightly longer workout so I added 2 extra rounds to each part.

Part One
8 rounds 35/15
2 Twist Jumps, Drop Down, Roll Over, Push Off – 3, 3, 4, 4, 4, 4, 4, 4

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Two
8 rounds 35/15
Plank Side Jumps and Push Off: 6, 6, 6, 6
High Knees with Jump Rope: 36, 40, 37, 33

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Three
8 rounds 35/15
2 Side Jump Lunges Jump Up & Side Jump Lunge: 10, 10, 10, 10, 8, 10 , 10, 10

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

I added the 4 Minute Fit Body workout (I’ll share it later).

Workout Stats

Total Time: 42:43
Calories Burned: 505
Max Heart Rate 171

10 Minute Lower Body Cardio HIIT – My Workout Today

Lindi-Downward-Facing-Dog My little girl Lindiwe is learning what it looks like to live a healthier life. Almost every day she plays in the room while I work out. She likes to imitate the moves that I do. Her burpees look like a belly flop and make me laugh out loud.

Anyway, on to the workout…here’s the lower body focused HIIT workout that I completed today


Workout Recap

I decided to complete 3 rounds.

High Knees: 145, 151, 152
Jump Squats: 31, 32, 34
Pop Up: 16, 18, 17
Russians: 41, 43, 42
Lunge Hop Right: 28, 29, 31
Lunge Hop Left: 31, 31, 32
Cross Jack: 52, 52, 51
Pendulum: 38, 40, 41
Surfer Burpee: 8, 7.5, 8
Mountain Climber: 82, 83, 67

It was definitely a mental game to get through that last round.

Next, I completed one round of the 10 Minute Interval Core Workout (I’ll share this one later).

Workout Stats

Total Workout Time: 49:18
Calories Burned: 532
Max Heart Rate: 168

Calorie Torching Home Workout – My Workout Today

Calorie Torching Home Workout Recap

Calorie Torching Home Workout

Melissa Bender Fitness


My Workout Recap

I completed 3 advanced rounds in 36:41.3.
Round 1 – 12:13.9 (used 40 lb Sandbag on my back for the round kicks)
Round 2 – 12:53.7 (40 lb sandbag in front for round kicks)
Round 3 – 12:33.1 (40 lb sandbag in front for round kicks)

You know it’s a good workout when the jumping jacks feel like a break. I almost chickened out of the 3rd round, but I’m so glad that I pushed through.

My Workout Stats

Total Workout Time: 51:51
Calories Burned: 530
Sandbag Weight: 40 lb
Max Heart Rate: 169

My Workout Today – HIIT, Sweat It, Tone It Workout

HIIT Sweat It Tone It Workout

Here’s my workout today. I completed two rounds. I started by alternating cardio options and switched to all burpees after the temple tab abs in round one. I wanted to increase the intensity.

HIIT, Sweat It, Tone It Workout

Melissa Bender Fitness

Curtsy Lunge Hop with weight
Mountain Climber Hop (10 mountain climbers -> hop feet to other side of mat)
Angel Abs
Sumo Push-ups
Leg Series Right
Leg Series Left
Temple Tab Abs
Frogger Crunch
Chair Twist
Prone Heal Tap

Complete one to three rounds. For one round, set your Gymboss timer to 10 rounds 60/30. Between each exercise (during the 30 second interval), do cardio of your choice (high knees, jumping jacks, burpees, jump rope).

My Workout Stats

Total Workout: 41:45
Calories Burned: 394
Max Heart Rate: 162

Real Time Cardio #8 Workout

Real Time Cardio #8 Workout Breakdown

Set your interval timer to 8 rounds 45/60. Each 45 second interval is side jump lunges. The 60 second intervals are the other 4 exercises.

Side Jump Lunges
3 Mountain Climbers & Twisted Crab Touch
Side Jump Lunges
Lunge Forward, Back & Jump Lunge
Side Jump Lunges
Crab to Turn Over and Press
Side Jump Lunges
Squat to Plank Jump

Repeat one more time.

I completed the Real Time Cardio #8 after the Haven’t Had Enough workout. I finished off my workout session by doing two Tabatas: jump rope and Ugi mountain climbers. My complete workout took just over 1 hour and I burned 546 calories.