15-Minute HIIT Full Body Workout: No Equipment Home Workout

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Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

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

This is a great full body routine that will work every part of your body. If you didn’t try yesterday’s core workout you can pair them together! You can find the core workout here: Belly Fat Banisher Workout: Ab & Fat Burn HIIT.

I am officially 39-Weeks pregnant today. I still feel great. My workouts are primarily walking, squats, lunges, plies, and pelvic tilts. Almost time to meet Baby Bender! It’s funny, when I originally filmed this workout I apparently had sinus infection and wasn’t feeling very motivated. Today I looked at this photo and thought “Wow! I could lay on my stomach!” hahaha.

lack of motivation

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

I hope you enjoy today’s workout! I can’t wait to start filming my brand new workout program after I have the baby (and am medically cleared to workout!)

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

Set Your Gymboss Interval Timer  for 15 Rounds of 10/50.

  1. Walk the Plank Tap
  2. Seated Wood Chopper-Right
  3. Seated Wood Chopper-Left
  4. Plank Cross Tap
  5. High Knees
  6. Squat Jump
  7. Lunge Lift-Right
  8. Lunge Lift-Left
  9. Burpee
  10. High Knees
  11. Hip Thrust-Right
  12. Hip Thrust-Left
  13. Down Dog Hop-Right
  14. Down Dog Hop-Left
  15. High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

Walk the Plank Tap

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 1

Wood Chopper: Part 2

Wood Chopper: Part 2

Wood Chopper: Part 2

Wood Chopper: Part 2

Plank Cross Tap (Cat Attack Optional)

Plank Cross Tap
(Cat Attack Optional)

High Knees

High Knees

Squat Jump

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Hip Thrust

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Down Dog Hop: Part 2

Ready for Round 2?

Ready for Round 2?

 

 

 

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