21 Minute HIIT: Full Body, Real Time Home Workout: No Equipment

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Hi Everyone!

For today’s workout I have a 21-Minute HIIT: Full Body, Real Time Workout for you. Warm up before this workout and cool down afterwards to maximize the results and make sure your body is ready to work out at a high intensity.

Warm ups should always be dynamic (moving): Jumping jacks, jogging, leg swings, etc. Cool down: march in place or do gentle jumping jacks to get your heart rate to slowly come down, and then do some stretching.

This workout is quick, but very effective. Be sure to push through for maximum repetitions. Focus on maintaining great form throughout your workout.

Jesse and I had our first Ultrasound yesterday. I am not 20-weeks pregnant, so it was time for the anatomy scan. Baby Bender looked perfect and strong. The baby is developing perfectly and is right on time for growth. I will be sharing some pictures. We had the Ultrasound tech (who was wonderful) write down the gender with the corresponding ultrasound photo and place it in a sealed envelope. We are doing a Gender Reveal on Saturday with our families. We won’t know if the baby is a boy or a girl until then. We have no preference, all we want is a healthy baby, but we are excited to discover if we will have a baby girl or boy.

I hope you enjoy today’s workout! I teach a 60-Minute Yoga class this evening, so if you need something more low impact pick a workout here: http://www.benderfitness.com/category/low-impact.

Have fun!
Melissa

PS Fit Fashion is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

PPS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio
1. Burpees
-Cardio
2. Double Kick Back (right)
-Cardio
3. Double Kick Back (left)
-Cardio
4. Temple Tap Abs
-Cardio
5. Lunge Jumps
-Cardio
6. Goddess Reach
-Cardio
7. Walking Push-ups
-Cardio
8. Alternating Hip Thrust
-Cardio
9. Plank Knee Drop
-Cardio
10. Squat Jumps
-Cardio
11. Hydrant (right)
-Cardio
12. Hydrant (left)
-Cardio
13. Side Plank Taps (right)
-Cardio
14. Side Plank Taps (left)
-Cardio
15. Warrior III (right)
-Cardio
16. Warrior III (left)

 

Repeat 1-3X

 

 

 

 

2 thoughts on “21 Minute HIIT: Full Body, Real Time Home Workout: No Equipment

  1. Erin

    Your workouts are the best truly!!! I love doing the videos. Some times when I am at the gym I will write it down and do it by myself, but it is not the same without you and Jesse. You two are such great motivators. You look great!! Keep the videos coming. I love doing them and feeling the burn!

  2. Marina

    An awesome workout. Thank you. I have heard about lots of people doing gender reveal parties. Sounds like such a fun way to find out. Do you have a guess?

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