26 Minute HIIT: Full Body Cardio Burn Workout-No Equipment

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Hi Everyone!

One Round of today’s workout takes 26-Minutes. In the video I claim that it’s only 24-Rounds, but don’t listen to me. I mis-labeled my workout list and wrote one number twice, which threw off my count. So if you are setting your own interval timer, you can set it for 26 Rounds of 10/50.

In today’s workout I increased the length of the cardio bursts from 30 to 50 seconds. Be sure to push during each interval (cardio and strength moves!) I am pacing myself and not going full out, because I don’t want to over-do it. I did monitor my heart rate, and it stayed in a low range (around 130 BPM) so I know I can definitely push harder than that in the future.

It was my first day back to working out after all of the holiday madness. We have house guests, have been eating out every day, and eating Christmas leftovers. Between the food and missed workouts I am not feeling my best. I was completely over the first trimester nausea and fatigue, however, they have both come back! I am bloating dramatically from AM to PM. Pregnancy hormones are partially to blame, but so are poor food choices. I am re-focusing on feeding myself (and baby Bender!) healthy food items & getting back to working out consistently. I have been doing exercises each day, but my new goal is to get in at least the recommended 30-Minutes of exercise per day.

I hope you enjoy the new workout!
Melissa

26 Rounds of 10/50
*50 Seconds Cardio of Choice Befor Each Exercise*

  1. Speed Skater Tap
  2. Bridge Hopper-Right
  3. Bridge Hopper-Left
  4. Double Side Kick-Right
  5. Double Side Kick-Left
  6. Reverse Lunge Hop-Right
  7. Reverse Lunge Hop-Left
  8. 180 Frog Hop
  9. Warrior III-Right
  10. Warrior III-Left
  11. Hip Tap Pushup
  12. Down Dog Hop-Right
  13. Down Dog Hop-Left

Repeat 1-2X

Pick Your Cardio

Pick Your Cardio

Speed Skater Tap-Part 1

Speed Skater Tap-Part 1

Speed Skater Tap-Part 2

Speed Skater Tap-Part 2

Bridge Hopper: Part 1

Bridge Hopper: Part 1

Bridge Hopper: Part 2

Bridge Hopper: Part 2

Double Side Kick: Part 1

Double Side Kick: Part 1

Double Side Kick: Part 2

Double Side Kick: Part 2

Reverse Lunge Hop: Part 1

Reverse Lunge Hop: Part 1

Reverse Lunge Hop: Part 2

Reverse Lunge Hop: Part 2

180 Frog Hop: Part 1

180 Frog Hop: Part 1

180 Frog Hop: Part 2

180 Frog Hop: Part 2

180 Frog Hop: Part 3

180 Frog Hop: Part 3

Warrior III: Part 1

Warrior III: Part 1

Warrior III: Part 2

Warrior III: Part 2

Hip Tap Pushup: Part 1

Hip Tap Pushup: Part 1

Hip Tap Pushup: Part 2

Hip Tap Pushup: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Down Dog Hop: Part 2

 

25 thoughts on “26 Minute HIIT: Full Body Cardio Burn Workout-No Equipment

  1. MomOf3

    love your workouts. found them about 5 months ago and hubby and I just started your ‘original 30-day challenge’. BTW your baby bump is beautiful!

  2. Anonymous

    Congratulations on your pregnancy! May it be a healthy and positive experience for you and Jesse. I’m looking forward to seeing how you modify your workouts and your pregnancy continues!

    • benderfitness

      It is a fitbit watch. πŸ˜€ Good eye! Yes, the jumping is fine for baby. There are certain more rare conditions that would limit a pregnant woman from jumping, but luckily I am having a very healthy pregnancy so far. πŸ™‚

  3. Anonymous

    Congratulations and welcome back! I have been doing your challenges for over a year and intermentant workouts between challenges and my own training. I found myself worring about your bladder with all the jumping….haha πŸ™‚ then I remembered your husbands mad skills at making your videos!

    • benderfitness

      Haha, exactly! You will be seeing more of him in the future. Also, I started a pelvic floor strengthening program as soon as I started my pregnancy. If I have any problems in the future I have access to electrical stimulation (after baby is born of course) and urinary continence training programs, because it’s part of what I have been trained in as an Occupational Therapist.

  4. Terri

    Do not worry about your eating. Sometimes when you’re pregnant there are only certain things that agree with you. Don’t worry about gaining weight – this is the time when you get that free pass!

  5. Anonymous

    Hi Melissa!! Love your workouts!! I also need to get back to regular workouts after the holidays !! I am trying to decide on buying a Fitbit but some reviews mention they aren’t great for tracking intense workouts. I do have a polar FT4 but find it loses my heart rate sometimes?? How is your new Fitbit??

    • benderfitness

      I have only been using it for a few days, but so far I love it! I have the Surge, which tracks heart rates, running distance, indoor workouts, etc. I am going to take it for a run today and see how it does tracking distance compared to my Garmin Forerunner GPS watch. Once I have a little bit of time to trial everything I will write a review about it. πŸ™‚

  6. Erin

    Dear Melissa,

    Your website is really amazing, and I’m so happy to have found it! I find your attitude inspirational and love how you challenge yourself. I am also VERY happy that you have a healthy view of food and are open about that.

    I have worked out in various forms for years–running, weight training, tabata, kickboxing (non-contact), etc. I am not perfect but eat relatively healthfully (vegetarian but do get ample protein-25-35% of calories daily. Caloric intake ranges from 1600-2500). I work out at home, like you, and do try to push my limits and past my confort zone.

    I often have a problem with DOS and was wondering if you have any tips for dealing with that. I do try to get protein within an hour (give or take) of stregth or weight training, I stretch often, and I do cardio on days I’m sore. I expect some soreness, of course, but some days, UGH! And it seems to last for days (sometimes 4-5!). Am I doing something wrong? Any advice is greatly appreciated.

    Thanks again for all that you do!

    Erin

    • benderfitness

      Everyone’s body is different! It doesn’t mean you are doing anything wrong. Make sure you are hydrating enough. You are on the right track with protein & with doing cardio to move out the lactic acid build up. Have you tried foam rolling and/or massage of the affected muscles?

  7. Congratulations Melissa n Jesse!! I’m so excited for you, I know pregnancy is hard but very fulfilling, your growing belly looks so cute! ! Be careful jumping rope but I’m sure you know, you are a professional πŸ™‚ πŸ™‚ i also wanted to know how well fit bit works, so expensive..just don’t want to waste my money if its not accurate . I love this routine, very effective. Have a very healthy and happy New Year to you both πŸ™‚ πŸ™‚

  8. dianalevy

    Hi Melissa! I did this video earlier today and could’ve sworn I saw a growing belly, but didn’t want to be rude by asking, I came on your site to verify, and its true! YAY! so happy for you both! may it be a very uneventful, healthy and easy pregnancy! I’ve done it 3X and exercised regularly throughout, its much harder to exercise throughout the pregnancy because I remember feeling much more fatigued and certain positions are really painful (lying on the back, obviously no lying on the belly, etc) it took finding what I can do and lots of modifications. my gym instructors would joke that i was in better shape then the non-preg ladies. that being said, i gained up to and more than 40pounds each pregnancy. enjoy every minute of it! youlll be great!

  9. Kate

    Loved this one too. I think many babies like jumping and bouncing rhythmically inside the uterus, and even just the rhythmic sensation of walking; I think that kind of movement can lull some babies to sleep. It did for mine, anyway. You go, girl.

  10. Lori Flack

    Melissa and Jesse. Congrats on the future Baby Bender. I love your workouts and your healthy approach to fitness. My 5 year old works out with me (she does what she can or teaches yoga to a class of stuffed animals). She can’t wait to see Baby Bender.

  11. Erin

    You’re so right–everyone’s body is different. I have tried a bit of foam-rolling but noticed you have a tutorial on here…I’ll watch that (and thanks for it!). I do stay very well hydrated. I reassessed things today and think I may need another rest day (I sometimes workout 7 days a week…yikes!). Happy New Year, congratulations, and thanks again for everything! ☺️

  12. tara

    I love you! Thank you for these amazing FREE workouts. You are truly gifted at what you do. And I’m so happy for you to have a little baby!! YAY~!

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