Full Body 20 Minute HIIT: Legs, Cardio & Core

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Hi Everyone!

It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.

I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.

All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.

These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:

Sunday: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout-Real Time
Monday: Tone It Up: Core, Legs & Arms Home Workout Combo
Tuesday: Quick Calorie Torching Home Workout
Wednesday: Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over
T
hursday: Butt Shaper Home Workout
F
riday: Rest
Saturday: Toned Tush Fat Burner: Quick 16-Minute Home Workout-Real Time

This was last week’s 30-Weeks Fit Pregnancy Update. You can read about this past week’s pregnancy workouts here: Week 30-31 Pregnancy Update.

I hope you enjoy today’s workout!
Melissa

Equipment: Dumbbell (optional), Bench or Chair

Interval Timer: 20 Rounds of 10/50

or Reps:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Squat
  2. Split Squat-Right
  3. Split Squat-Left
  4. Wide Leg Side Lunge-Right
  5. Wide Leg Side Lunge-Left
  6. High Knees
  7. Russian Kicks
  8. Burpees
  9. Lunge Lift-Right
  10. Lunge Lift-Left
  11. Reverse Plank
  12. Side Plank-Right
  13. Side Plank-Left
  14. Pelvic Tilt
  15. Wall Sit Leg Lift Crunch
  16. High Knees
  17. Russian Kicks
  18. Burpees
  19. Lunge Lift-Right
  20. Lunge Lift-Left

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Squat: Part 1

Squat: Part 1

Squat: Part 2

Squat: Part 2

Squat: Part 2

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 2

Wide Leg Side Lunge: Part 2

High Knees

High Knees

Russian Kicks

Russian Kicks

Modified Burpee: Part 1

Modified Burpee: Part 1

Modified Burpee: Part 2

Modified Burpee: Part 2

Modified Burpee: Part 3

Modified Burpee: Part 3

Modified Burpee: Part 3 with Jump

Modified Burpee: Part 3 with Jump

Lunge Lift: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2

Lunge Lift: Part 2 Modificaiton

Lunge Lift: Part 2 Modificaiton

Reverse Plank

Reverse Plank

Side Plank

Side Plank

Pelvic Tilt: Part 1

Pelvic Tilt: Part 1

Pelvic Tilt: Part 2

Pelvic Tilt: Part 2

Pelvic Tilt: Part 2

Pelvic Tilt: Part 2

Wall Sit Leg Lift Crunch

Wall Sit Leg Lift Crunch

Ready for Round 2?

Ready for Round 2?

 

 

 

 

 

 

9 thoughts on “Full Body 20 Minute HIIT: Legs, Cardio & Core

  1. Andreea

    Hi Melissa
    What kind of shoes do you have or recomand me?
    I M struggling to find a good shoes that doesn’t sleep away during my workout.
    I always workout with you and thx a lot that you are spending your time and energy to help so many people!
    That’s an amazing job.
    I wish you good luck with the babyBender <3

    • benderfitness

      I am a fan of Brooks. My favorite are the Brooks Glycerine, but they are running shoes (and the price is higher). They are for a neutral stride, but it’s always a good idea to have your feet analyzed to make sure you don’t need a stability shoe. Some other great brands to look at are Aasics, Mizuno and Saucony. There are also ways to utilize the top loop of your shoe laces to keep them from sliding around on your feet and heels.

  2. Thanks so much for posting these late(r) pregnancy workouts! When I had my first a year and a half ago, I struggled to find good workouts for late pregnancy that weren’t a huge step down from what I was used to. I’ll be using some of these when we get pregnant with #2! 🙂

  3. Britt

    Congratulations on your pregnancy!! I have been doing older workouts on your blog from a couple of years ago and for some reason decided to check what you were up to currently, so excited to see you’re having a little one! I’ve been doing your workouts for over a year now and love them. I love that there are different workouts each day, because when I was doing a workout dvd it got boring to do the same thing everyday, and i appreciate how you workout with us, showing correct form and that at times it’s even hard for you!!! You are not just giving us the workout and stand by and talk! Thanks for encouraging and inspiring!

  4. Christine

    You are amazing! Hard to believe you are almost 31 weeks and still going strong! Thanks always for the great workouts and advice.

  5. Anonymous

    Thanks for another awesome pregnancy workout! I’m 16 weeks and modified it into 20 reps of everything.

  6. Plan on doing this one tonight. I’m currently 18 weeks now with baby number 2 and I’ve been missing your HIIT workouts since I get so out of breath so quickly now. Let’s see if I can get through this one!

    Angela

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