20 Minute Boot Camp HIIT: Body Weight Workout

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Hi Everyone!

It’s time for another Boot Camp Workout! This is a full body routine. The only equipment you need is a chair, bench, or other sturdy surface for a few exercises. This is another workout that Jesse and I taught in our group boot camp class. We teach a 60-Minute class, so there is a warm-up, we do two rounds of this workout with a short water break in between, and finish with a cool down.

For a warm up you should always do something dynamic (moving) to get your blood flowing, and gently elevate your heart rate. Walking, jogging, jump rope, and jumping jacks. As part of our warm-up we also teach each exercise to the class, and have everyone try out a few reps of each movement. It serves the duel purpose of warming up the body, and making sure everyone is familiar with the exercises.

We have some great workouts on the agenda for this week. Yesterday was a Full Body Pilates workouts with Sean Vigue. You can find it here: Full Body Pilates with Core Strengthening Emphasis. It is a great and challenging workout routine.

My new workout program will begin on Sunday August 21st. It will be brand new workouts. I will be 100% cleared for postpartum exercise. I am feeling better every day. I am three weeks postpartum today.

Postpartum Progress Photo taken three days ago.

Postpartum Progress Photo taken three days ago.

I want to say a big thank you to everyone for their well wishes, kind words, and support as I recover. To say I am madly in love with my baby is an understatement. I am just ridiculously happy & enjoying my time off of work with him. He slept through Jesse and I filming this workout.

Maverick snuggling with me. 19-Days Old.

Maverick snuggling with me. 19-Days Old.

We hope you enjoy today’s Boot Camp! Have fun & tag us in your workout photos or let us know what you think of the workout in the comments.

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

See you soon!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Timer for 15 Rounds of 30/50. 

*30 Seconds of Cardio Before Each Exercise.

  1. Squat Jump
  2. Single Leg Glute Bridge-Right
  3. Single Leg Glute Bridge-Left
  4. Lunge Hop-Right
  5. Lunge Hop-Left
  6. Plank Crunch
  7. Oblique Leg Adduction-Right
  8. Oblique Leg Adduction-Left
  9. Mountain Climbers
  10. Toe Touch Jump
  11. Tricep Dips
  12. Monkey Pushups
  13. Crab Toe Touch
  14. Decline Slow Mountain Climbers
  15. Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 2

Squat Jump: Part 3

Squat Jump: Part 3

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge Elevated

Single Leg Glute Bridge Elevated

Lunge Hop: Part 1

Lunge Hop: Part 1

Lunge Hop: Part 2

Lunge Hop: Part 2

Plank Crunch: Part 1

Plank Crunch: Part 1

Plank Crunch: Part 2

Plank Crunch: Part 2

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 2

Oblique Leg Adduction: Part 2

Mountain Climbers: Part 1

Mountain Climbers: Part 1

IMG_2337 IMG_2338

Toe Touch Jump: Part 1

Toe Touch Jump: Part 1

Toe Touch Jump: Part 2

Toe Touch Jump: Part 2

Toe Touch Jump: Part 3

Toe Touch Jump: Part 3

Dips: Part 1

Dips: Part 1

Dips: Part 2

Dips: Part 2

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 2

Monkey Pushups (Down Dog Press): Part 2

Crab Toe Touch: Part 1

Crab Toe Touch: Part 1

Crab Toe Touch: Part 2

Crab Toe Touch: Part 2

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 2

Decline Slow Mountain Climber: Part 2

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Burpee: Part 4

Burpee: Part 4

Burpee: Part 5

Burpee: Part 5

High Knees

High Knees

15 thoughts on “20 Minute Boot Camp HIIT: Body Weight Workout

  1. Christine

    Thanks Jesse and Melissa! You rock! People ask me where I workout and I tell them I have free personal trainers that come to my home. I tell them to check you out. Thanks for all you do!

  2. Anonymous

    That was awesome! I mean it was horrible but awesome! Thank you!! And congratulations on your little maverick! Sweating profusely

  3. Halley

    Thanks Bender family! I love your workouts, been doing them for years! Really like the 50/30 hiit workouts like this, they’re fast and always get me drenched in sweat! Keep up the great work and congrats on your adorable new addition!

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