Full Body HIIT + Quick Arm Toning Workout

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Hi Everyone!

Welcome to today’s workout combo. I have two quick workout routine’s for you today. The first is a full body HIIT workout routine. I posted the photo tutorial, and breakdown for reps and intervals below. Choose the option that is best for you. The second workout is a quick 5-minute routine to strengthen your arms/back.

This is a great combo to get in a full body workout, and maximize your routine for the day.

Since the new year started I have been really struggling with being sick on and off. Normally I have a great immune system, and just have some allergy/sinus problems that happen intermittently. Since having the flu in January I keep having bouts of not feeling well and extreme fatigue. I have been resting as much as possible. I realized last night that I haven’t felt this level of tired since I had mono in high school, so I am going to give my doctor a call to get checked out. I want to get back to 100% again!

Remember, setbacks are temporary. If you have to take time off for some reason, especially if that reason is for your overall health, it’s okay. We all worry about losing progress, but the hard work you put in doesn’t just disappear overnight.

The photo on the left is from 2013, when I was training for an NPC fitness competition. I was in the great shape and felt amazing. I was fast, strong, and getting in 5-6 great workouts per week paired with very healthy food choices. The photo on the right is from the other day. My workouts have been lower intensity, about 3 per week, and my food choices are mostly healthy. I’ve been sidelined a lot from getting in the workouts that I want too. I have a toddler (which means my schedule has to be more flexible), and I’ve been sick on and off for the last month. Yes there are differences in the two photos, but being consistent over time has really helped me to maintain a higher level of fitness than I would have otherwise.

Remember, all of the hard work that you put in is still there, even when you get off track. Your body remembers, and it will make it easier for you to level up your fitness when you get back on track.

I hope you enjoy today’s workout! Let me know if you like this combo. I will update everyone as soon as I film a new workout routine.

Melissa

PS Follow me on Social Media/IG: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Interval Style: 15 Rounds of 10/50

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

  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

8-15 Reps Per Exercise
Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

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?

SaveSave

SaveSave

11 thoughts on “Full Body HIIT + Quick Arm Toning Workout

  1. Becky

    You still look amazing. A lot has changed in your life since 2013. All of our lives have changed a lot since 2013 yet small deposits over a long period of time help us gather the results that we desire. I’m very proud of you and for the vulnerability you show on your page. May God continue to empower you to encourage and challenge others to be the best versions of them they can be.

  2. BRANDY

    You still look AMAZING — and are such an amazing person! We all hit hiccups, and it’s nice to know that we aren’t alone. Did this along with your 20 minute Core Cardio Fat Burn. (I’m following your BodyRock workout calendar, and incorporating the workouts you post for the day!) 🙂

    Hope you begin to feel better soon!

  3. Leah

    I’m sorry you have been feeling poorly. I had similar symptoms. Out of nowhere I would become extremely tired, flu like symptoms and muscle soreness for no reason. This became a regular occurrence every two weeks or so. Turned out I have an autoimmune disease. Maybe some blood work will give you the answers you need. We know when our bodies are off!!!! I ignored it way too long (which is typical for me!!!!). Best of luck. You look amazing and I hope you get back to feeling amazing!!!!

  4. Shaela Haney

    Loved this one. I like that you remind to pull core in tight because i wouldn’t remember always. Thank you!!!!!!!!!!!!!!!

  5. MC

    My meal is my problem. I don’t think I consistently eat healthy. Pls give me advices on how your one week is like. You look amazing! I’m 48 , I exercise 4-6 days a week. I eat healthy most of the days of the week and yet I don’t look as good as you. I need help with my eating discipline. Please post how your one week like. I get so hungry from 2-4 pm and there I lose it.

  6. Cappy

    Keep the faith Melissa. We all wish we looked as good as you do. Enjoy the precious time with your son. Mine are now 13, 12 & 7. They grow up so fast. Don’t ever let your focus get cloudy by what people may think about how you look.

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