15-Minute HIIT Burn: Body Weight Workout for Your Entire Body

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Hi Everyone!

It’s workout time again! Today’s workout is only 15-Minutes per round. The only equipment I used was a chair and a yoga mat. If you don’t have a chair, you can do the exercises from the ground. Remember, there is always a way to modify your workout. I want you to challenge yourself during today’s workout. Go for maximum repetitions, but don’t sacrifice form for speed. Good form doesn’t just maximize your results, it also keeps you safe and helps prevent injury.

Ready for my BodyRock Mom workout

Ready for my BodyRock Mom workout

Yesterday I did my BodyRock Mom workout Live on Facebook. I also posted that video below. It’s 12-Minutes long, and I found it very challenging! I used a weighted vest and a balance trainer (Bosu), but you can also do the exercises with body weight only. I found that adding the equipment definitely increased the challenge for me. Although my BodyRock Mom workout is a full body routine, you will definitely feel it working your core. I incorporated fat burning movements throughout the routine.

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After 1-Round of my BodyRock Mom workout.

Jesse also filmed a workout last night. The new workout with Jesse won’t be up until tomorrow, because I still need to edit it. It will be up early-sometime this afternoon or evening- for anyone who supports us on Patreon (one of our ways of saying Thank You!)

I mentioned yesterday that we did some meal prepping on Sunday, and cooked a lot of chicken to use in meals this week. It definitely made yesterday evening a lot smoother. The chicken was already cooked so I was easily able to steam some veggies to go along with our meal for a quick, but delicious dinner.

maverick-play-time-nov-14-2016

Maverick had his 4-Month check up at the doctor. He is growing so quickly! He is in the 91% for height, and 75th percentile for weight. He is such a joy. He weighs over 17 pounds now, so I feel like I am always getting a bonus workout when I carry him around and play with him. I am going to try and film a new workout during his nap time today, so be sure to check back for that. Jesse’s new 20-Minute HIIT workout will be up tomorrow.

See you soon!

I hope you enjoy today’s workout!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

Set your Interval Timer for 15 Rounds of 10/50.

  1. Squat Jump
  2. High Knees
  3. Low Jack
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Single Arm Burpee
  7. Sumo Squat Twist-Right
  8. Sumo Squat Twist-Left
  9. Curtsy Lunge
  10. Dips
  11. Decline Shoulder Tap Pushup
  12. Reverse Plank Leg Lift
  13. Low Jack
  14. High Knees
  15. Squat Jump

Repeat 1-4X

Squat Jump

Squat Jump

High Knees

High Knees

Low Jack

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee

Single Arm Burpee: Part 2

Single Arm Burpee: Part 2

Sumo Squat Twist

Sumo Squat Twist

Curtsy Lunge

Curtsy Lunge

Dips: Part 1

Dips: Part 1

Dips: Part 2

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Decline Shoulder Tap Pushup: Part 2

IMG_0945

Reverse Plank Leg Lift

 

 

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