15 Minute Cardio HIIT Body Sculpt: No Equipment Workout

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Hi Everyone,

I hope you’re ready for today’s workout! This is a great 15-Minute Cardio Body Sculpt Workout that will get you burning fat and boosting your metabolism in no time! Be sure to push for maximum reps and intensity to really feel the burn!

I filmed this workout early in the first trimester of my pregnancy. If you are pregnant it is important to review your exercise program with your physician. They know your pregnancy best, and they are the ones that can help you decide what type of program is safe for you. Be sure to review: Working Out in the First Trimester of Pregnancy: What You Need to Know.

I am now almost 5-Weeks Postpartum. I have been suffering some medical issues that are unfortunately common after pregnancy, and my doctor has recommended that I have my gallbladder removed. I was in and out of the hospital this week due to intense abdominal pain. It was so intense I could barely walk, move, or pick up my newborn son. I almost had an emergency appendectomy last Tuesday, but they were only 50% sure that was the problem so I declined the operation, but by Thursday night I was back to the ER and admitted to the hospital.

After a lot of testing they found that although my gallbladder looks normal on ultrasound and has no stones, it is functioning with only 8% ejection fraction (the low end of normal is 35%). To make matters worse I also had an impaction in my large intestine and swelling of the terminal ilius, so my pain was diffuse and made diagnosing the problem more difficult. I have to schedule follow up testing with a GI doctor this week, as well as my gallbladder surgery. I am hopeful that now that they have identified the issues I can truly be on the road to recovery, but I am feeling much better today. It’s also the first time since last Wednesday that I have eaten any solid foods, and so far I am feeling good!

Thank you all for checking in on me throughout this process. I can’t wait to be healthy and healed again! So far we are still on track for my new workout program to begin Sunday August 21st, and my new DietBet Challenge to start Monday August 22nd. If you want to sign up for the weight loss challenge you can do so here: www.dietbet.com/benderfitness.

Have fun with today’s workout and be sure to push a little extra for me because I really wish I was well and healed enough to workout with you!

Melissa

Hi everyone. I went MIA again, because I was admitted to the hospital on Thursday. My abdominal pain came back. It turns out it’s not my appendix (thank God I didn’t accept that surgery on Tuesday!) They are recommending that I have my gallbladder removed and see a GI doctor for further testing. I am home now and on a liquid diet (jello, broth, juice) until the pain gets more manageable. I am grateful to be surrounded by such love and support by my family and friends (my niece, Olivia, gave me gentle snuggles to be sure not to touch my belly). This has been very challenging, not only due to extreme pain, but because I am not used to being so physically helpless. Hopefully we have identified the problem and I can be on the road to recovery now. 😊 Thanks for keeping me in your thoughts and prayers, and I appreciate everyone who took the time to comment to see how I am doing. #BenderFitness #roadtorecovery

A photo posted by Melissa Bender (@benderfitness) on

Intervals: 15 Rounds of 10/50. 

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

  1. Low Jack
  2. Rotating Pushups
  3. Squat Jump
  4. Superman
  5. Burpee
  6. Leg/Hip Lift
  7. Russian Kicks
  8. Goddess Knee Tap
  9. Mountain Climbers
  10. Side Plank Knee/Lift
  11. Lunge Jump
  12. Side Plank Knee/Lift
  13. X-Jump
  14. Wide Leg Shoulder Tap Pushup
  15. Surfer

Repeat 1-3X

 

Low Jack: Part 1

Low Jack: Part 1

Low Jack: Part

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 2

Superman

Superman

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 1

Russian Kicks: Part 2

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 2

Goddess Squat: Part 3

Goddess Squat: Part 3

Mountain Climbers

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer: Part 1

Surfer Part: 2

Surfer Part: 2

8 thoughts on “15 Minute Cardio HIIT Body Sculpt: No Equipment Workout

  1. Katrina

    I also had gallbladder problems while I was pregnant, and post partum. The pain is hideous- worse than labour!!!
    Hope you are feeling better soon

  2. Stacey

    Oh goodness…please don’t let them take out your Gallbladder! It’s not pushing out bile because it’s likely clogged due to diet! There are SO many more natural options for a dysfunctional gallbladder! Taking it out, sadly, won’t fix the issues and will only make more issues for you in the long run. Find a Naturopath or a Nutritional Therapy Practitioner in your area that can help! I promise, you’ll regret removing it!

    • benderfitness

      I already follow the gallbladder diet recommendations, but I am already looking into talking to a Naturopath this week. 🙂 Thanks for the recommendation!

  3. Anonymous

    This was one of the most cardio and leg intense in a while! Thanks for busting my butt! I am so bummed to hear about your gallbladder and you being immobile- you are such an inspiration every morning- get better so you can get back into things! And take good care of you and Maverick and Jesse!!!

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