HIIT the New Year Hard: Workouts

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This workout list will be updated throughout the course of the Challenge. 
You can join the DietBet Challenge at www.dietbet.com/BenderFitness.
30 Day Instagram Bonus Move Challenge: @BenderFitness

The full list of Bonus Moves can be found HERE. The Bonus moves can be done in addition to your workouts, or as a stand alone challenge. 

 If you are joining me for the challenge don’t forget to check in on FacebookInstagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

During the challenge, please remember to listen to your body. If you need a rest day take one, and then continue with the program. You can also alternate an active rest or yoga day for one of the workouts. 

HIIT the New Year Hard Workout 1: Full Body
Workout 2: Quick Core Workout: Core Workout
Workout 3: Lower Body
Workout 4: Full Body Standing Dumbbell Workout
Workout 5: 20 Minute Cardio HIIT & Sweat or 20 Minute Tummy Toner
Workout 6: 30 Minute Yoga Flow& Stretch
Workout 7: 15 Minute Cardio HIIT Fat Burn

Week 2:
Workout 8: Love HIIT: 10 Minute Dumbbell Workout
Workout 9: Arms and Back
Workout 10: 20 Minute Belly Fat Burn
Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs or Interval Treadmill Workout
Workout 12: Full Body Workout
Workout 13: 20 Minute Sculpt & Sweat
Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion

Week 3: 
Workout 15: Bubble Butt Cardio Burn
Workout 16: Arms & Abs HIIT and/or Standing Abs & Thighs Workout
Workout 17: Plyo HIIT Fat Burning Body Sculpt
Workout 18: Power Interval Workout with Cardio
Workout 19: 100-200 Rep Full Body Workout & Cardio
Workout 20: Abs & Core Galore
Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Week 4:
Workout 22: Strengthen, Sweat & Run
Workout 23: 20 Minute HIIT Boot Camp
Workout: 24: 10 Minute Core Sculpt Workout
Workout: 25: In the Mood Full Body Workout
Workout 26: Dancer Body Workout
Workout 27: Yoga Flow Workout: Lean Stretch Fat Burn
Workout 28: 20 Minute HIIT Core & Legs

Workout 29: Plyo HIIT Workout: Burn Fat Fast
Workout 30: 15 Minute HIIT Interval Workout: Body Weight

32 thoughts on “HIIT the New Year Hard: Workouts

  1. Anonymous

    Melissa thank you so much for all you do for us! I just finished 1st workout while my baby girl is asleep. Can’t wait to do the whole 3 months challange. All the best, Dasha from UK

    • You can pair it with cardio if you want to increase the burn. It’s important to listen to your body. I pair some of the workouts with cardio, and do some of them alone. Typically if I do just the workout I repeat it 1-3X. If I am pairing with cardio I do 1-2 rounds and 30 minutes of cardio.

  2. Hello pretty Melissa. Just want to say Thank You for all these kickass program. I love your workouts. Keep up with the great work and I love your smile! Love, Pauline, Kota Kinabalu.

  3. Aliktw!

    Greetings from Greece my dearest and beautifull Melissa!
    I am following your workouts since 2012 and i have to tell that my body has improved very much!
    Thank you sooooo much for being my free personal trainer for the past 3 years!
    I feel like u are my dearest friend!
    Love, Eleni Dim!

  4. Hi Melissa, I’ve been following your workouts for the past year and have achieved great results! I haven’t as yet managed to complete more than one round on any of the workouts but like to think I can manage it soon 🙂 The wedge hasbeen bad of late in the UK so not got many runs in either! Keep up the fab work your an inspiration! Verity x

  5. Anonymous

    Hi lovely Melissa!
    I started your programme last week, and I’m feeling stronger and healthier even now when in thiscearly phase. Will you please advise me, if it is better to repeat a workout, or pair it with another one? Usually I like to mix your workouts, since I easily get bored by repeating only one, but still I want to know which method is more effecient.

    • You will get an effective workout either way, so if you enjoy mixing workouts I say stick with that. You are more likely to consistently stick with a program you enjoy. 🙂 Just be sure you are taking rest days!

  6. Melanie

    Hi Melissa, I am following your 30 day challenges. Some of the workouts are only 20-30 minutes long. Do you think I will be making body changes if I only do one round for that time or would I need to do more than just one round to get closer to a 45- a hour long workout? Thank you for your response,

    • benderfitness

      Hi Melanie, If you are combining a 20-30 Minute Workout with healthy dietary changes that should be enough. Often I do just one round. Just be sure to really push yourself during the workout! The longer workouts can help speed up your results, but the most important thing is to create a sustainable workout program that works in the amount of time you have available. 🙂

  7. Juliana

    Hi Melissa, thank you very much for your workouts, you are my inspiration, i am 28 years old and little baby with 6 months, on my pregnancy i have more 18 kg and now i recuper my body, thank you so much for your kindness and motivation. Kiss from Portugal.

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