15 Minute High Intensity: Full Length Melissa Bender Workout

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Hi Everyone,

Today’s workout video is a little bit different. It’s a full length interval workout. We spend 50 seconds on each exercise with only 10 seconds of rest in between. I was really tired from the other workouts this week so this one was pretty rough on me! I look forward to trying it again in a few weeks to compare my reps.

Your goal is to hit the maximum number of reps you can on each exercise. It doesn’t matter what that number is as long as you are pushing yourself the entire time. Keep your heart rate up and you will get the benefits of this workout.

After this workout I still had some energy (after I caught my breath!) so I jump roped for 12 minutes. If you feel up to the extra cardio go for it!

See you soon!

15 Minute High Intensity Workout
All Levels: Do the maximum number of reps you can for each exercise in 50 seconds. You get 10 seconds to rest in between each exercise. 
  1. High Knees
  2. Pushup with knee
  3. Jumping jacks
  4. Boat with scissor
  5. Burpees
  6. Heel tap abs
  7. Squat jump
  8. Elbow tap abs
  9. Warrior 3 squat switch
  10. Ab with hip lift
  11. Jump Kick (right)
  12. Jump Kick (left)
  13. Mountain Climber
  14. Cross Boat Reach
  15. Surfer

12 thoughts on “15 Minute High Intensity: Full Length Melissa Bender Workout

    • I try to get in some type of cardio 3-5 days per week. Most of my workouts incorporate cardio so that it isn’t necessary to add it in. Remember cardio comes in many forms, HIT workouts, running, jump roping, speed walking, intervals. All of these things are beneficial.

    • Hi! First of all, don’t let yourself get discouraged. Any of the interval workouts are very high intensity. You need to take time and build up. Instead of doing it timed, you can chose a manageable number of reps (so you are still challenging yourself, but listening to your body)and take your time. If you need modifications for a specific exercise let me know. Remember to build at your own pace, once it starts to get easier increase your reps a little bit at a time. Also, there are a few beginner workouts on my site. There’s a search bar at the bottom of my page, right above the archive.

  1. Anonymous

    Thanx Malissa. I m building up myself. One week has gone. I started realing some improvements in my belly fat. Thanx a lot Nalisa

    Palak Doshi
    From India

    • You’re very welcome! I’m glad that you are already starting to get the results that you want. 🙂 Most of my workouts are full body, but there are plenty of ab workouts, and cardio workouts like this one will help speed up your results.

  2. Just did this one and dying! 🙂 I used to do 1 1/2 hours of cardio daily. After having two kids and now 35 years old, I dont have time. So I thought I would try doing your videos each day. Do you think 15 is enough

  3. Hi Melissa,

    I have been doing your exercises for a few weeks now and I struggle with the heel tab abs quite a bit. I cannot get my legs lifted more than about 10 – 15cms off the ground even if I have my arms at my sides. Can you give me a modification please?

    Thanks very much

  4. Awesome workout! My reps:
    1. 154
    2. 18
    3. 50
    4. 116
    5. 9
    6. 9
    7. 21
    8. 38
    9. 12
    10. 18
    11. 27
    12. 27
    13. 102
    14. 26
    15. 26.
    + 12 minutes of skipping. I’m feeling great now 🙂 Thank you, Melissa!

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