HIIT the New Year Hard: Workouts

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Workouts:

This workout list will be updated throughout the course of the Challenge. 
You can join the DietBet Challenge at www.dietbet.com/BenderFitness.
30 Day Instagram Bonus Move Challenge: @BenderFitness

The full list of Bonus Moves can be found HERE. The Bonus moves can be done in addition to your workouts, or as a stand alone challenge. 

 If you are joining me for the challenge don’t forget to check in on FacebookInstagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

During the challenge, please remember to listen to your body. If you need a rest day take one, and then continue with the program. You can also alternate an active rest or yoga day for one of the workouts. 


Week1:
HIIT the New Year Hard Workout 1: Full Body
Workout 2: Quick Core Workout: Core Workout
Workout 3: Lower Body
Workout 4: Full Body Standing Dumbbell Workout
Workout 5: 20 Minute Cardio HIIT & Sweat or 20 Minute Tummy Toner
Workout 6: 30 Minute Yoga Flow& Stretch
Workout 7: 15 Minute Cardio HIIT Fat Burn

Week 2:
Workout 8: Love HIIT: 10 Minute Dumbbell Workout
Workout 9: Arms and Back
Workout 10: 20 Minute Belly Fat Burn
Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs or Interval Treadmill Workout
Workout 12: Full Body Workout
Workout 13: 20 Minute Sculpt & Sweat
Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion

Week 3: 
Workout 15: Bubble Butt Cardio Burn
Workout 16: Arms & Abs HIIT and/or Standing Abs & Thighs Workout
Workout 17: Plyo HIIT Fat Burning Body Sculpt
Workout 18: Power Interval Workout with Cardio
Workout 19: 100-200 Rep Full Body Workout & Cardio
Workout 20: Abs & Core Galore
Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Week 4:
Workout 22: Strengthen, Sweat & Run
Workout 23: 20 Minute HIIT Boot Camp
Workout: 24: 10 Minute Core Sculpt Workout
Workout: 25: In the Mood Full Body Workout
Workout 26: Dancer Body Workout
Workout 27: Yoga Flow Workout: Lean Stretch Fat Burn
Workout 28: 20 Minute HIIT Core & Legs

Workout 29: Plyo HIIT Workout: Burn Fat Fast
Workout 30: 15 Minute HIIT Interval Workout: Body Weight

32 thoughts on “HIIT the New Year Hard: Workouts

  1. Anonymous

    Melissa thank you so much for all you do for us! I just finished 1st workout while my baby girl is asleep. Can’t wait to do the whole 3 months challange. All the best, Dasha from UK

    • You can pair it with cardio if you want to increase the burn. It’s important to listen to your body. I pair some of the workouts with cardio, and do some of them alone. Typically if I do just the workout I repeat it 1-3X. If I am pairing with cardio I do 1-2 rounds and 30 minutes of cardio.

  2. Hello pretty Melissa. Just want to say Thank You for all these kickass program. I love your workouts. Keep up with the great work and I love your smile! Love, Pauline, Kota Kinabalu.

  3. Aliktw!

    Greetings from Greece my dearest and beautifull Melissa!
    I am following your workouts since 2012 and i have to tell that my body has improved very much!
    Thank you sooooo much for being my free personal trainer for the past 3 years!
    I feel like u are my dearest friend!
    Love, Eleni Dim!

  4. Hi Melissa, I’ve been following your workouts for the past year and have achieved great results! I haven’t as yet managed to complete more than one round on any of the workouts but like to think I can manage it soon 🙂 The wedge hasbeen bad of late in the UK so not got many runs in either! Keep up the fab work your an inspiration! Verity x

  5. Anonymous

    Hi lovely Melissa!
    I started your programme last week, and I’m feeling stronger and healthier even now when in thiscearly phase. Will you please advise me, if it is better to repeat a workout, or pair it with another one? Usually I like to mix your workouts, since I easily get bored by repeating only one, but still I want to know which method is more effecient.

    • You will get an effective workout either way, so if you enjoy mixing workouts I say stick with that. You are more likely to consistently stick with a program you enjoy. 🙂 Just be sure you are taking rest days!

  6. Melanie

    Hi Melissa, I am following your 30 day challenges. Some of the workouts are only 20-30 minutes long. Do you think I will be making body changes if I only do one round for that time or would I need to do more than just one round to get closer to a 45- a hour long workout? Thank you for your response,
    Melanie

    • benderfitness

      Hi Melanie, If you are combining a 20-30 Minute Workout with healthy dietary changes that should be enough. Often I do just one round. Just be sure to really push yourself during the workout! The longer workouts can help speed up your results, but the most important thing is to create a sustainable workout program that works in the amount of time you have available. 🙂

  7. Juliana

    Hi Melissa, thank you very much for your workouts, you are my inspiration, i am 28 years old and little baby with 6 months, on my pregnancy i have more 18 kg and now i recuper my body, thank you so much for your kindness and motivation. Kiss from Portugal.
    Juliana.

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