Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

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Good Morning Everyone!

It’s workout time! I have a brand new workout for you today! We did this workout in our Boot Camp class last Tuesday. I am showing you the routine with the modifications that I did. For those of you that are already familiar with my workouts I also give some options for some Core Exercise variations that are currently off limits for me, but will increase the intensity of the abdominal workout sections.

Don’t be afraid to push hard. I am maintaining a moderate pace during the workout, to ensure that I don’t over-do it, but if you aren’t pregnant (or have any other underlying health conditions), don’t be afraid to push yourself! Go at a pace that challenges you!

I am almost 29-Weeks pregnant, so my baby belly is getting very round! My high knees aren’t as high & I have to modify some exercises. You will see in the video some of my core variations. These variations are very effective exercises even if you aren’t pregnant. If you are pregnant all of the wall sit and pelvic tilt variations I show are great exercises to keep your core strong, and help prevent abdominal separation.

In this routine I do a couple of pushup and plank exercises. If you are pregnant, only do these exercises if you can keep your abdomen engaged (while maintaining your breathing-not sucking in and holding your breath). You can modify these and perform them at an angle (for example, standing against a wall), which I did for several of the exercises. This will decrease abdominal pressure. If your abs start to feel fatigued, choose the angled variation. Increased intra-abdominal pressure can cause abdominal separation (diastasis recti). If you perform any exercises that causes the middle of your abs to point out like a mohawk that means that the transverse abdominals aren’t holding your abs together, and there is increased pressure on the middle of your abs. If that occurs you can skip the exercise and perform a pelvic tilt against the wall. This will help strengthen the transverse abs, which run horizontally across your abdomen, and keep everything pulled in through the middle.

If you are having any issues with your pelvic floor, do the squeeze variations instead of jumping. When you squeeze, focus on full range of motion, and engaging/lifting the pelvic floor at the top of the movement.

Remember, there is always a way to modify a workout to make it suit your needs.

I hope you enjoy today’s workout!
Melissa

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

PPS Baby Bender always gets super active when I sit down to write a blog post. I think that means he is saying hello to everyone! <3

Set Your Interval Timer for 25 Rounds of 40/50.

*Cardio of Choice: 40-Seconds Before Each Exercise
*For a Low Impact Variation: Any Jump can be modified to a Squeeze at the top of the movement. And Plank or Pushup can be performed at an angle or against the wall.

  1. Sumo Squat
  2. Squat Kick
  3. Alternating Warrior
  4. Reverse Plank Leg Lift
  5. Hip Thrust-Right
  6. Hip Thrust-Left
  7. Pelvic Tilt Wall Sit (or Heel Tap Abs)
  8. Heel Slide Abs
  9. Pelvic Tilt Crunch (or V-Up)
  10. Table Kick-Right
  11. Table Kick-Left
  12. X-Jump
  13. Sumo Pushup
  14. Walk the Plank
  15. Chatarunga Pushup
  16. Side V-Up-Right
  17. Side V-Up-Left
  18. Wall Sit Leg Lift
  19. Static Lunge Hop-Right
  20. Static Lunge Hop-Left
  21. Burpee
  22. Side Plank-Right
  23. Side Plank-Left
  24. Gentle Squat Twist (or Angel Abs)
  25. Jump Squat

Cool Down
You can repeat this workout 1-2X. I did 1X, plus warm-up and cool-down.

Sumo Squat: Part 1

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 2

Sumo Squat: Part 3

Sumo Squat: Part 3

Squat Kick: Part 1

Squat Kick: Part 1

Squat Kick: Part 2

Squat Kick: Part 2

Squat Kick: Part 3

Squat Kick: Part 3

Alternating Warrior: Part 1

Alternating Warrior: Part 1

Alternating Warrior: Part 2

Alternating Warrior: Part 2

Alternating Warrior: Part 3

Alternating Warrior: Part 3

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Reverse Plank Leg Lift: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 1

Hip Thrust: Part 2

Hip Thrust: Part 2

Wall Sit Pelvic Tilt: Part 1

Wall Sit Pelvic Tilt: Part 1

Wall Sit Pelvic Tilt: Part 2

Wall Sit Pelvic Tilt: Part 2

Heel Slide Abs: Part 1

Heel Slide Abs: Part 1

Heel Slide Abs: Part 2

Heel Slide Abs: Part 2

Pelvic Tilt Crunch: Part 1

Pelvic Tilt Crunch: Part 1

Pelvic Tilt Crunch: Part 2

Pelvic Tilt Crunch: Part 2

Table Kick: Part 1

Table Kick: Part 1

Table Kick: Part 2

Table Kick: Part 2

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2 Modified

X-Jump: Part 2 Modified

X-Jump: Part 2

X-Jump: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Sumo Pushup: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 2

Walk the Plank: Part 3

Walk the Plank: Part 3

Chatarunga Pushup: Modified: Part 1 *Regular Variation performed from Plank on the Ground

Chatarunga Pushup: Modified: Part 1
*Regular Variation performed from Plank on the Ground

Chatarunga Pushup: Modified: Part 2 *Regular Variation performed from Plank on the Ground

Chatarunga Pushup: Modified: Part 2
*Regular Variation performed from Plank on the Ground

Side V-Up: Part 1

Side V-Up: Part 1

Side V-Up: Part 2

Side V-Up: Part 2

Wall Sit Leg Lift

Wall Sit Leg Lift

Static Lunge Hop: Part 1

Static Lunge Hop: Part 1

Static Lunge Hop: Part 2

Static Lunge Hop: Part 2

Static Lunge Hop: Part 1

Burpee (Modified): Part 1

Static Lunge Hop: Part 2

Burpee (Modified): Part 2

Static Lunge Hop: Part 3

Burpee (Modified): Part 3

Side Plank

Side Plank

Squat & Twist: Part 1

Squat & Twist: Part 1

Squat & Twist: Part 2

Squat & Twist: Part 2

Squat Jump: Part 1

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 2

Advanced Core Modifications:

V-Up

V-Up: From the floor, with arms stretching overhead, lift your body to form a V and reach toward your toes. 

Angel Abs

Angel Abs: Drop knees to right of hands, stretch out, and bring them up to the left of your hands. Try to keep your hands as still as possible during the movement. 

11 thoughts on “Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

  1. Jayashree

    I am currently doing your original 30 day challenge. Instead of doing day 24 total body hiit, I did this one today.
    Loved this long hiit total body workout. Keep them coming Melissa.
    Thanks for posting workouts everyday. I really appreciate it Melissa:)

  2. Vikki

    WOW!!!! I am dead!! Thanks for this awesome workout. What do you use to monitor your calorie burn? I thought you did a blog about it a bit ago. I was looking into a fitbit as I run as well and would like to monitor it without something other than my iphone with runkeeper app? You look amazing!!

  3. Anonymous

    Awesome pregnancy workout! I’m 14 weeks and followed along with you with a few modifications. Love seeing you and Baby Bender work out!

  4. Anonymous

    Love seeing your pregnancy workouts! I’m 19 weeks with my third and about to give this workout my best. Bookmarking for post partum as well.

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