15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

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Hi Everyone!

I am planning to film a brand new workout today, but in the mean time I wanted to share this workout that I filmed back in September. This one is from just before I got pregnant & it is a great full body HIIT Cardio Fat Burner. You don’t need any equipment, and you will work everything!

The full length video and photo breakdowns of today’s workout are below.

I haven’t gotten in my workout yet today, but I will! I have challenged myself to go up/down my stairs 10X per hour today until I get my workout done. It’s an easy way to get in some exercise while I get stuff taken care of around the house.

Non-fitness related, but fun: My latest ‪#‎StitchFix‬ came in! They offer maternity clothes, but I requested to continue getting regular clothes instead so I can keep wearing them after my pregnancy. My stylist, Deena Green, has done an awesome job at picking items that will fit during and after pregnancy. 

If you want to try the service this is my referral link: https://www.stitchfix.com/referral/5752949 You can request my stylist in the comments if you want to! I am not affiliated with the company at all, but they offer referral bonuses to any of their users (a $25 product credit). I have been using the service since September, and have LOVED everything I received!

Are you guys interested in seeing more lifestyle related posts in addition to workouts? This would include more recipes, fashion, body image, my transition to being a new mom…my focus would still be fitness, but I would be sharing more of my personal experiences and lifestyle. Let me know what you think!

I hope you enjoy today’s workout!
Melissa

PS You can let me know what you think of the workouts on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

PPS If you’ve ever wondered what it’s like behind the scenes when we film a workout it’s a lot like this:

cat workout benderfitness.com

Foam Rolling or Cat Cuddle Time?

Foam Rolling or Cat Cuddle Time?

Set your Interval Timer for 15 Rounds of 10/50.

  1. Burpees
  2. Plank Heel Press
  3. Reverse Plank Leg Lift
  4. Rotating Side Plank
  5. Burpees
  6. High Knees
  7. Jump Squat
  8. Russian Kicks
  9. X-Jump
  10. High Knees
  11. Mountain Climbers
  12. Down Dog Spider-Right
  13. Down Dog Spider-Left
  14. Temple Tap Abs
  15. Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Plank Heel Press

Plank Heel Press

Reverse Plank Leg Lift

Reverse Plank Leg Lift

Rotating Side Plank

Rotating Side Plank

High Knees

High Knees

Jump Squat: Part 1

Jump Squat: Part 1

Jump Squat: Part 2

Jump Squat: Part 2

Russian Kicks

Russian Kicks

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

X-Jump: Part 2

Mountain Climbers

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Down Dog Spider: Part 2

Temple Tap Abs

Temple Tap Abs

Ready for Round 2?

Ready for Round 2?

 

 

 

 

 

15 thoughts on “15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

  1. I would love to hear more about your personal life, especially with your transition to being a Mom! I may be a little biased, but I would also love to hear more about your profession 😉 (I am going to Occupational Therapy School in 2 years!) Great workout btw 😀

  2. Chelsea

    Yes, I would enjoy hearing about your transition to being a mother and speaking about body image. I love that personal touch to your blog.

  3. Anonymous

    I would love if blogged about lifestyle related posts in addition to workouts, including recipes, fashion, body image, and transitioning to being a new mom

  4. Erin

    I would absolutely love to hear more about your personal life and recipes. I sent you a recipe the other day and hope you received the email. You are such a great role model for women who are into working out and feeling good about themselves along with moms to be. Please continue the little updates to about you are feeling. I think I can speak for a lot of your followers when I say, don’t STOP 🙂 I literally look forward to your messages and workout posts each day.

  5. Chelsea

    Yes!!! Would love to hear about your transition into being a mommy!!! That lil guy is so lucky to have 2 awesome parents!!! I’m a mommy to a 2 year old and I couldn’t imagine my life without her! You look beautiful prego btw!! Love your workouts and your whole website!! Wish y’all health and happiness!

  6. Marina

    Absolutely would love to read more from you!! I am excited for your new journey with the baby and I am excited to check your site each morning. Looking forward to your sharing : )

  7. Mic

    Great workout today. Definitely gave me a burn. I would greatly enjoy reading about your personal life and journey with the new baby:) I enjoy the recipes you post also!

  8. Anonymous

    Definitely would love hearing more about your personal life, transition into motherhood (i’m 9 weeks pregnant), and recipes. I also just signed up for Stitch Fix. Cant wait!

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