20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine

Full Body Workout Reverse Plank
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Hello Everyone!

Welcome to today’s workout! I’m happy that you’re here. This is a full body workout, and it takes 20-Minutes per Round to complete. This routine requires no equipment, and is completed with body weight. We have some fun and challenging exercises. Push yourself to get in max reps with good form.

As always, you will find the full length workout video and workout breakdown below. You can repeat this workout up to 3X for a 60-Minute Total Body Workout. Lately, I’ve been aiming for 1-2 Rounds plus 30-Minutes of walking on the treadmill. This helps me hit my movement goal each day.

I’m aiming to get in at least 10,000 steps per day. I’ve been working a lot, so I have needed to be more intentional with the amount of movement I am getting in. It seems like the more I move the better I feel, but we are so busy that it’s been tricky to stay in motion. Unfortunately, I’ve been experiencing a lot of fatigue over the past few months, but I finally feel like I am starting to get better. Energy levels have a significant impact on your daily health and mood, so I definitely need to put in some work to improve mine.

In addition to movement and exercise, I’m also focusing on my nutrition and planning out some vegetables and herbs to plant in my garden this year. There’s something so wonderful about fresh vegetables. Last year we lost a lot of what we planted to a groundhog and deer. As a result, this year I’m going to try and focus on some container gardening.

Historically, I’ve found it easy to grow tomatoes, onions, zucchini, eggplant and watermelon. This year I would like to add spinach and basil. If you have any vegetable garden must haves please let me know in the comments. My kids love to help with gardening so it’s a fun family activity in our household.

Our area sometimes gets snow late in the season, but I would like to have my plants started by the end of March or early April. It’s important to your overall health to focus on both activity and getting in a nutrient rich diet.

Have fun with today’s workout and let me know how many rounds you got in! Remember, whether you get in one round of 3, you are showing up for yourself and your health. Keep up the good work. Your health is worth it.

If you have a favorite exercise and a most challenging exercise let me know in the comments.


Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness 

Amazon Affiliate Storefronthttps://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: None

  1. Low Jack
  2. Warrior III to Figure 4: Right
  3. Warrior III to Figure 4: Left
  4. Pendulum Squat: Right
  5. Pendulum Squat: Left
  6. Spiderman
  7. Angel Abs
  8. Side Plank Reach: Right
  9. Side Plank Reach: Left
  10. Locust with Cactus
  11. Leg Series: Right
  12. Leg Series: Left
  13. Elevated Adduction: Right
  14. Elevated Adduction: Left
  15. Beast to Plank: Alternating
  16. Balanced Bicycle
  17. Reverse Plank Step Outs
  18. Superman
  19. Supergirl Crunch: Alternating
  20. X-Squeeze Me

You can repeat this workout for up to 3 Rounds Total. 

One thought on “20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine

  1. Tara

    It’s so sad you dont post on here anymore and require payment for your new videos! I loved your “fitness should be free”, and I’ve been working out with you for yearsss.

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