15 Minute HIIT Interval Workout: Body Weight


Hi Everyone!

I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!

As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout-That’s today!

A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.

There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness

Have fun with today’s workout!


Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger


Repeat 1-3X


3 thoughts on “15 Minute HIIT Interval Workout: Body Weight

  1. Sunnyshine89

    Thank you Melissa for posting this today did this plus Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness for 30 mins total Today and was feeling slow but now I feel so sweaty and great !!!!
    Excited to possible do up coming diet bet. Have A wonderful weekend

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