Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

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Hi Everyone!

Welcome to today’s workout! I asked what style of workout you most wanted to see next, and the most popular response was LIIT (Low Impact Interval Training).

I hope you enjoy this fantastic Total Body Workout. These no equipment exercises will help you achieve great results in your overall health and fitness.

Post-Workout Endorphins!

Remember to listen to your body, while also pushing yourself. Your workout intensity matters, and will impact your results. You can do a Low Impact Workout, and still get in a great workout intensity for your entire body. Please let me know what you think when you finish today’s workout. Also, let me know what style of workout you most want to see next!

Life and Pregnancy Update:

If you’ve been following me for a while you already know that I am currently pregnant. I filmed this workout last week, at 14.5 weeks Pregnant. I am currently 15.5 weeks pregnant. This time around time is flying!

It’s also a completely different experience than my first pregnancy. It’s filled with many more physical and mental challenges. I hate being sick and lethargic, and the intensity of my morning sickness during the first trimester took a lot out of me mentally and physically. I am feeling a million times better now, but I am very de-conditioned. Now I get to start re-building my strength and endurance to help keep myself and my pregnancy a healthy as possible.

Post Run/Walk.

Yesterday I got in a 2-Mile Run, followed by a 2-Mile Walk. I felt pretty good, but I want to be sure that I am training smart as I re-build my endurance and stamina.

Our growing family!

We are very excited to share that we are expecting a little girl! We had a gender reveal party with our immediate family. We used the same sign that we used when Maverick was born, and threw paint filled balloons. The pink on the sign is for our new baby girl. The sign will be hung up in our little girl’s nursery when she is born.

I really hope you enjoy today’s workout! There are more new workouts to come! If you are looking for more workouts, check out my 6-Month Workout Challenge, or some of my 30-Day workout Programs. Whatever your goals are, we’ve got your covered!

Thanks for working out with me! See you soon.

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

  1. Side to Side Squat
  2. Kick Back Tap-Right
  3. Kick Back Tap-Left
  4. Tap to Toe Squat
  5. Double Swing-Right
  6. Double Swing-Left
  7. Core Twist-Right
  8. Core Twist-Left
  9. Single Leg Push-ups 
  10. Side Plank Leg Lift-Right
  11. Side Plank Leg Lift-Left
  12. Windshield Wiper Plank
  13. Lunge or Lunge Jump
  14. In/Out Squats
  15. Forward Kicks
  16. Lunge Hop-Right
  17. Lunge Hop-Left
  18. Plié Lift or Jump
  19. Scissor
  20. Side Plank Reach-Right
  21. Side Plank Reach-Left
  22. Reverse Plank Step Out
  23. Supergirl or Bird Dog
  24. Plank to Oblique Step
  25. Down Dog Lift/Hop-Right
  26. Down Dog Lift/Hop-Left
  27. Chair Step
  28. Flat Back to Standing Back Bend
Side to Side Squat
Kick Back Tap : Part 1
Kick Back Tap: Part 2
Double Leg Swing
Core Twist: Part 1
Core Twist Part 2
Single Leg Push-ups
Side Plank Leg Lift
Windshield Wipers
Lunge or Lunge Jump
In/Out Squats Part 1
In/Out Squats Part 2
Forward Kicks
Lunge Hop Part 1
Lunge Hop Part 2
Plié Jump or Lift Part 1
Plié Jump or Lift Part 2
Scissor
Side Plank Reach Part 1
Side Plank Reach Part 2
Reverse Plank Step Out
Supergirl
Plank to Oblique Step Part 1
Plank to Oblique Step Part 2
Down Dog Hop or Heel Press Part 1
Down Dog Hop or Heel Press Part 2
Chair Step Part 1
Chair Step Part 2

9 thoughts on “Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

  1. It’s late but I promised myself to workout tonight no excuses. With the start of school I am having trouble finding time to exercise and it’s frustrating! This was a great start to my exercise week. I love all of workouts and have saved many favorites. I really would like more Tabitta (didn’t spell right??) workouts. Thank you for what you do for us!

  2. Super good, Melissa&Jesse!
    The lighting of the room is excellent!
    It’s so much more fun to work out with you in your cozy home than to workout with like popsugar fitness in a gym, I think it’s way more personal doing home workouts with you and it’s still done so professionally by you!
    Thank you for the efforts you put in your blog, thousands of people are really enjoying your hard work and your exercises. You make such a big difference in our lives!
    Please keep on doing what you do and spreading love, passion for fitness/health and doing so much good for the world.
    Bear complex hugs,
    Cathrin

  3. Natalie

    Great workout, as usual! I’ve been working out with you for 2-3 years now and am so thankful for what you do! I would love to see another Tabata workout and maybe a shorter (15 minute) yoga flow for days that I need a good strength/stretch but am short on time. Thanks for being an inspiration and congratulations on baby girl!

  4. Nora

    Hi! I am also pregnant (6 week), and l already have a 1,5 year son. So it isn’t easy to find time for workout, I usually try to workout when he’s sleeping. But because of my pregnancy this is more challenging than first time, now I am experiencing sickness. I haven’t got this first time, so I’m guessing it’s going to be a girl then…
    It’s also hard to select from your exercises, because I got ab separation (diastasis recti) from my first pregnancy. And this separation make my life much more difficult, I don’t have that freedom to exercise and move freely as I wish… Before this I had a wery dinamic lifestyle, a lot of sports (moutain climbing, ski touring, trail running, hicking..)
    I’m still hicking, but not as often, with our sun on my back or my husband’s back.
    So thanks for all your great workout s, it’s really halping me to keep moving a litter bit almost every day. I wish the ab and core exercises would be a little more ab separation-safe ☺️ Your LIIT is great during pregnancy!
    Wish you an easy and beautiful pregnancy time and keep on the great job!

  5. Nora

    Hi! I am also pregnant (6 week), and l already have a 1,5 year son. So it isn’t easy to find time for workout, I usually try to workout when he’s sleeping. But because of my pregnancy this is more challenging than first time, now I am experiencing sickness. I haven’t got this first time, so I’m guessing it’s going to be a girl then…
    It’s also hard to select from exercises, because I got ab separation (diastasis recti) from my first pregnancy. And this separation make my life much more difficult, I don’t have that freedom to exercise and move freely as I wish… Before this I had a wery dinamic lifestyle, a lot of sports (moutain climbing, ski touring, trail running, hicking..)
    I’m still hicking, but not as often, with our sun on my back or my husband’s back.
    So thanks for all your great workout s, it’s really halping me to keep moving a litter bit almost every day. I am a great fan of yours, I’ve been following your work from two years now. I wish the ab and core exercises would be a little more ab separation-safe ☺️ Your LIIT is great during pregnancy!
    Wish you an easy and beautiful pregnancy time and keep on the great job!

  6. Christine

    Glad you are feeling better again!
    Great workout, surprisingly tough! Strength training and yoga, I love your yoga videos.
    Thank you as always. You are an inspiration on many levels!

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