15 Minute HIIT: Quick Full Body Workout

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Hi Everyone!

It’s a HIIT day! 🙂

I love interval training, and this full body routine was fun. I was still tired from teaching a boot camp class the other night, but it felt great to get myself moving. 

I hope you all enjoy this routine. If you’re up for it repeat it 2-3 times. 

Have fun!
Melissa

PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells. 

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


1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

One thought on “15 Minute HIIT: Quick Full Body Workout

  1. Francisco

    I ussually do some of those exercices in my diary workout routines (I love Spiderman push-ups). As a certified personal trainer and universitary degree in Physical Education, I highly recommend this workout (in fact, I highly recommend Melissa Bender Fitness workouts). Congratulations again, Melissa.
    Francisco (Spain – Europe)

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