12-Minute HIIT: Chest, Core & Lower Body Burn

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Hi Everyone!

It’s workout time! Are you ready for a quick & effective workout? This one only takes 12-Minutes per round. You can repeat it if you want a longer workout. I did this workout once through for reps, and once for time. The breakdown for both is listed below the workout video.

I found it more challenging to do this routine for time, but I like to switch up my methods so that my body doesn’t adjust to any one style of training.

I feel like time is flying by. Maverick is now officially 7-Months old. I am just now starting to feel like I am getting my “workout groove” back. I am getting in my HIIT workouts consistently. I feel stronger, more energetic and healthier.

Up to this point I haven’t been running with any consistency (1 run per week if I am lucky). It has been difficult to fit in with the cold weather, because I don’t like taking him running in the stroller in these temperatures. Running is one of the things I really want to incorporate back into my life. I miss it. I like that it is a different type of challenge.

Maverick is 7-Months Old!

Plus, running provides me with a zen-like “in the moment” experience. I can tune into my breathing, and it’s like a form of mobile meditation for me. I am going to be taking over teaching a running course at Penn State Beaver, so I am going to use that as motivation to start running consistently again. My students will be running 3 days per week, so that is my starting goal.

I hope you enjoy today’s workout! Jesse and I did 2 rounds, let me know how many times you get through it, and how you feel. I filmed this one immediately after filming yesterday’s 16-Minute HIIT. I felt EXHAUSTED by the time I was done. In a good way!

Have fun!

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 10/50.

For Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Push-ups
  2. Warrior Deadlift-Right
  3. Warrior Deadlift-Left
  4. Burpee
  5. Angel Abs (Right+Left=1 Rep)
  6. Plank Crunch (Right+Left=1 Rep)
  7. Side Lunge Cross-Right
  8. Side Lunge Cross-Left
  9. Lunge Hop-Right
  10. Lunge Hop-Left
  11. Frogger
  12. Side Plank Pushups (Each Pushup = 1 Rep)

Repeat 1-3X

8 thoughts on “12-Minute HIIT: Chest, Core & Lower Body Burn

  1. Estelle

    Hi, really hard for me this morning.
    3 rounds.
    The push-ups were the hardest part for me during the third round and l finished them on the knees.
    Thank you Melissa and have a good day 🙂

  2. Ajla

    Hi Melissa! Thank you for all your effort to give us high quality workouts for free. I really enjoy today. I did it twice, first time with you for time, and second time for reps – this time only for 15 reps (it took me 20 min) because here in Brisbane, Australia is 30+°C. And I’m without AC, only standing fan. It was tough but now I feel excelent. I’m looking forward to see new video tomorow. Best regards, Ajla
    P.S. Maverick is sooooo cute! Enjoy in every second with him.

    • M

      Just wondering, what do you mean for time and for reps? Sorry if this is might be so obvious, i guess i think most reps per time. thanks for the help. And I also would love a running instruct, because i don’t enjoy running, but wish i did:)

  3. Dordea

    If you could share your teaching a running course steps with us, that would be awesome for me. Because I am coming back to running also, from an injury that I thought could never happened to me – Plantar Fasciitis. I learned the lesson though, I hope I can listen to my body more, so I will never do too much too soon again.
    Thank you for all your good work Melissa and blessings to your lovely family!!!

  4. Ajla

    Hi Melissa! Thank you for all your effort to give us high quality workouts for free. I really enjoy today. I did it twice, first time with you for time, and second time for reps – this time only for 15 reps (it tooks me 20 min) because here in Brisbane, Australia is 30+°C. And I’m without AC, only standing fan. It was tough but now I feel excelent. I’m looking forward to see new video tomorow. Best regards, Ajla
    P.S. Maverick is sooooo cute! Enjoy in every second with him.

  5. Rebecca Walters

    Melissa,
    I started following you and your workouts 2 and a half years ago and absolutely love your workouts and beliefs, Although I’m a CPT, NASM, I believe people shouldn’t have to pay for fitness too. Most people gave paid their dues with guilt and shame way before the first jumping jack or sit-up. Not everyone, but lots.
    Anyhow, in October of 2014 I was looking for someone to train me,,and inspire me , so I would be a better trainer/ person, and keep my own clients engaged. Plus give them a resource website they could follow if they wanted.
    While researching, I read hundreds of fitness websites before choosing, but I went with you because of your philosophy, and I’m a runner too.
    At that time, I was in pretty good shape ( I’m 53 now). But when I started your workouts I realized I could run a lot miles weekly, do half marathons, but I had lots of room to grow. So I started your workouts to take it to the next level. After just a month I felt even better, and was in the best shape of my life at 52 years old. But then….. Life happened last March, a depression , followed by feeling as if I needed to go back to my former career in advertising and digital marketing for the money. Wrong move. Money over health is just wrong to me. Yet I broke my own rule.
    Upon starting several of the women at my new job said, you better kiss that body goodbye because you will never have time for it with this job. I told them, if that happens, I will leave this job. So From April 2016 until January 2017 I struggled to get 3 runs of 3 miles a week in, nothing else, I tried push-ups in November and could barely do three. I was devastated. So, we know the rest of the story. Those damn girls were right. I was truly doing the best I could, but it wasnt enough, and I began to feel horrible about myself & physically started feeling my age. My clothes began to tighten, I gained 12 pounds and that did not make the running easier. So in December I recommitted, and As a trainer, I know what to do, but often, that’s not enough, we need others. If life were that simple, we’d all be perfect.
    I laid out my plan, and My first thought was, Bender. Melissa Bender. I hope I can find that amazing girl with the beauty from within, who practices what she preaches. I found your site again, and see there’s a new addition! Congrats to you and Jessie! And here I am, almost 6 weeks back into it, I’ve lost almost 5 pounds, I can make it through your workouts again and the running is coming back. Ive added 2 yoga classes a week because I’ve become extremely stiff from sitting more than usual. And 20 push ups is doable not to mention running is becoming a joy again.
    I’m looking for a job that will allow me to place my health and fitness first, above money. A big career in marketing is great, but not worth my health. I was headed to a bad place. A place where way too many Americans are today because we value money over a health. I share this story with you because it can creep up on anyone . Ive been active my entire life, and it’s a fight back, but well worth it.
    So…thank you for being so kind to share your world with people like me, who really need inspiration. So Thank you! You guys are the best!
    Rebecca

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