Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness

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Hi Everyone,

Today’s workout is a high intensity interval cardio blast. The entire workout only takes 15 minutes. You can use this one alone, or you can use it as cardio with any other workout. If you don’t have the opportunity to run or jump rope this workout is another option for you.

It really kicked my butt today. I slowed wayyyyyyy down toward the end of the workout. You are going for maximum number of reps during each 50 second interval, but don’t forget to focus on form. It’s better to do fewer reps with perfect form.

Feel free to post the number of reps that you did in the comments section below. It’s really good to keep track, because it’s very motivating to try and do more next time.

Also, if you need to take breaks during the workout do it. There are several times in the video that I paused to shake out my legs or catch my breath. The next time I go through this I will be trying to increase my reps and rest less. J

Enjoy the workout, if you’re feeling up to it pair this one with any of my other workouts for a super intense sweat session.


All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.
  1. High Knees
  2. Jump Kick Right (25)
  3. Jump Kick Left (25)
  4. 3-way Double Mountain Climber
  5. High Knees
  6. Squat Jump (25)
  7. Mountain Climbers
  8. Lunge Jumps (18)
  9. Lunge Kick (right) (12)
  10. Lunge Kick (left) (15)
  11. High Knees
  12. Surfer (21)
  13. Burpee (6)
  14. Low Jacks (40)
  15. Pendulum (60)

30 thoughts on “Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness

  1. Anonymous

    Hello Melissa! I am so happy that I came across this website! All your workouts are so exciting. You have added so many variations. I visit your website everyday after i come back from a run. If I miss my running I can always at any time of the day do the HIIT.

    Also, what I really love is how fit you are and you have no idea how much people avoid taking care of their body and only want to look good by eating less or they just neglect theirs body and its needs by getting too engrossed in their work.

    Thankyou! 🙂

    • Thank you so much for the wonderful message! I think people would benefit so much from healthy living and workouts instead of “diets.” It sounds like you are right on track with that. 🙂

  2. Nydia Orta

    I just did this one again. It’s amazing how much condition I have since I been doing your workouts. I am so graceful you are able to post the workouts for us. I can easily ease them in my schedule. Thanks Melissa!!!

    • It’s such a great feeling when you are able to recognize your own improvements! 😀 Obviously you have been putting in the work, and it’s paying off.

      Thank you for joining in!

  3. hello melissa ! i m 18 yrs old ,my height is 5.5″ and weight is 65 kgs , i want to increase my height to 5.8″
    suggest me some workouts and i m doing cardio 15 mins hiit 5 days a week its really really awsomeeeee !!!
    thanks for tat awsome workouts ……………

  4. I’m so glad I found your blog! These workouts are amazing. I am excited to start doing them and seeing some results 🙂 I have tried other workouts but I like the higher intensity so this is perfect for me!

  5. Anonymous

    Been struggling with my weight for some time… Just lost 45 PDs in 3 years and have kept it off. So i’v been doing some research on shedding my last 20 PDs and stumbled across your website. So excited!!!! Getting ready to try this workout…. God help me > lol Thanks so much in advance!!!

  6. Anonymous

    Wow!!!!!! Just did this workout. So so so out of shape???? Here r my results

    2. 16
    3. 18
    6. 20
    7. 25
    8. 7
    9. 9
    10. 11
    12. 14
    13. 4 ( omg)
    14. 24
    15. 22

    Better luck next time 🙂

  7. Anonymous

    Hello, Melissa. I want to ask you something, but at first I want to apologize for my impolite question… I wonder is that your real breasts? I read that when you doing workouts, your breasts fat burn too. I like to do your workouts and I don’t really want to have small breasts, because now my breasts size is C. So there’s anything to do for this?

  8. Anonymous

    Wow, I just finished and this workout kicked my butt (but felt great). I love your workouts! I teach fitness classes to high school girls and I use a lot of your moves and workouts! They like it (well, most of them)! Thank you for the great fitness inspiration and ideas!

  9. Anonymous

    I just finished this work out and man am I sweating!!!! I have been sticking with Jillian Michaels workouts but have been getting bored with them. I’ve been enjoying switching it up with your videos. Keep em coming girl!!

  10. Anonymous

    This is a wonderful workout!! Thank you, thank you sooo much for sharing. I was looking for something like this. I like it because you are also sweating and struggling through it too, unlike so many workouts that show everyone acting like it was the easiest thing to do. You have shown honest and transparency by doing this. It is also encouraging because I am not the only one struggling to get through it!! 😉 I recommend this to anyone who is looking for a great high intensity workout!! I will be doing this one often.

  11. Thanks, Melissa! Killer 15 minutes! I did it after a busy day and I feel reborn now 🙂
    My scores:
    1. 146
    2. 24
    3. 25
    4. 30
    5. 142
    6. 18
    7. 90
    8. 18
    9. 18
    10. 18
    11. 134
    12. 18
    13. 7
    14. 44
    15. 64.

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