HIIT to be Fit Workout: 10 Minutes Per Round

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Hi Everyone!

It’s a new month and a new workout challenge! We just finished up the HIIT the New Year Hard Workout Challenge and the 30-Day Instagram Bonus Move Challenge. 

5 Lbs of Muscle VS 5 Lbs of Fat

Now it is time to start focusing on sculpting lean muscle! Why do you want lean muscle? It gives your body shape, definition, strength, and improves your metabolism and calorie burn. 

I burned over 800 calories doing today’s workout. I did 3 Rounds of today’s workout, plus 3 miles on the treadmill. I followed it with a 5 minute walking cool-down. My total workout time was 60 minutes. 



I hope you enjoy today’s workout! I used two 20 lb dumbbells, and my barbell total weight was 75 lbs. You want to choose an amount of weight that challenges you, but you are able to maintain form with. 

I like to have a snack with some protein and carbohydrates after my workout. I was able to get an early sample of the Detour Simple Bars in Salted Caramel Cookie Dough Flavor. I like the Simple Bars because they don’t use artificial ingredients, and they taste amazing! I felt more like I was eating a candy bar than a protein bar. You can check out their Facebook page here: https://www.facebook.com/DetourBars. 

Post-Workout Snack and Calorie Burn from today’s workout. 

I also wanted to remind everyone that Rose is still hanging in there with the Bikini Prep Workout Program. She has been posting updates on her workouts and lots of recipes. You can find them at: http://mychangeforaten.com and follow her on Facebook: https://www.facebook.com/MyChangeForATen. 


I am looking forward to trying the flying trapeze with Rose when she finishes the program, and filming a workout with her. Let’s keep cheering her on along the way!
Have fun!
Melissa


PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 


1. Squat
2. Romanian Deadlift
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Goddess Squat Twist
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Chair Squat Press
9. Curtsy Lunge with Knee (right)
10. Curtsy Lunge with Knee (left)

Repeat 1-3X
Cardio: 30 Minutes or 3 Miles. 

15 thoughts on “HIIT to be Fit Workout: 10 Minutes Per Round”

  1. dijana

    Hi Melissa,I have a question,is it wrong if I do my run first thing in the morning and later at the dayI do your workout,if I want lean muscles.Thanks in advance!

  7. Pingback: Garlicky Lemon Rosemary Chicken | The Melody of Cooking

  9. I found this workout on Pinterest and am so excited to have something to follow along to. I haven’t been at this long enough to just go without direction. I did 2 rounds with weights and the third without cause I’m prone to injury so I didn’t want to over do it. Then I did 15 mins on the elliptical with a 1 mile walk. Can’t wait for tomorrow.

  13. Hayley

    Hey, Melissa! I used your workouts frequently a while back, but haven’t in quite some time. I ended up coming into pregnancy recovery (after baby #4) just as you were announcing your pregnancy, so I ended up finding other things for a while. But I am feeling bored and unmotivated with my cross-training (I am primarily a runner), and luckily I thought of checking back to your site for a change. I am so glad to see your family is well and fit! I am excited to do the “build lean muscle” challenge over the next month as I finish training for a new 5k PR!

    Thanks for being steady and providing these workouts for the rest of us. You are wonderful!

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