Make Me Sweat: Melissa Bender Fitness Workout

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Hi Everyone,

This workout was fantastic! It is a bit different. I couldn’t go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!

Enjoy the workout! It’s a tough one!


This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.

For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.

Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 2:
5 minutes of cardio. You should be sweating the whole time.

Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

Round 4:
5 minutes of cardio.

Round 6: (repeat round 1)

1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 7:
5 Minutes of Cardio.

Round 8: (repeat round 2)

1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home. 

Round 1:
31 Squats
19 Lunges Alternating Legs
70 Forward Leg Pulse (right)
70 (Left)
20 Side Lunges

Round 3:
15 Hip Lifts
43 Bicycles
20 Rock the Boat
29 Cheek to Cheek Plank
38 Superman

Round 5:
32 Squats
22 Lunges
71 Forward Pulse (right)
71 Forward Pulse (left)
35 Side Lunges

Round 7: 
18 Hip Lifts
41 Bicycle
27 Rock the Boat
41 Cheek to Cheek
57 Supermans

I ran 2.85 miles total in the 4 5-minute cardio segments. 


9 thoughts on “Make Me Sweat: Melissa Bender Fitness Workout

  1. Could you please tell me where I can find the full length “HiiT” workout is? I can see the tutorial one, but where is the full length one? Also, what is your opinion on HiiT? I’ve seen sites/pages where they swear by it over running. I like to run outdoors – maybe 4 miles….but if I am wasting my time or could ‘burn more fat’ with a shorter HiiT workout…and save wear and tear on my joints and knees, and feet….??? Your opinion??? Thanks –

    • I am still having difficulties uploading the full length video. I haven’t figured out what the problem is yet. Running outdoors is fantastic for you! You can burn similar amounts of fat with running, and shorter HiiT workouts.

      If you wear proper running shoes, and run with good form, along with stretching, you will actually strengthen your joints and bones with both types of workouts.

      My opinion (and my personal approach) is to incorporate both running, and HiiT workouts into my routine. Both benefit you so why not alternate and prevent boredom?

  2. Fabulous workout, I love this structure so much! 40 minutes of amazing cardio strength training!
    As the cardio portions of this routine I did the Bombshell Body Cardio Blast, that’s my scores:
    1. High Knees: 148-156-154-160
    2. Mountain Climbers: 104-100-102-100
    3. Low Jacks: 48-46-48-48
    4. Russian Kicks: 74-70-70-76
    5. Squat Jumps: 22-24-24-24.
    My reps for Rounds 1 & 5:
    1. 25-29
    2. 20-20
    3. 66-50
    4. 66-56
    5. 22-24.
    My reps for Rounds 3 & 7:
    1. 20-20
    2. 30-24
    3. 18-20
    4. 15-17
    5. 20-22.
    Many thanks, Melissa!

  3. Mark

    Hi I was in a bad motorcycle accident in 2000 and I have been having a hard time working out , I have a steel plate in my right arm and broke both collar bones , my doctor told me I would not be able to use my right arm at all but I am using it I’m new to your site and I can’t do a lot of your work outside because of my are and good ideas on what I can do to keep in shape . I work out on treadmill money wed Fri now I need something on rest of days . Can you help .
    Thanks !!

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