15 Minute HIIT: Full Body Home Workout

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Hi Everyone!

Are you ready for today’s HIIT workout? I did this workout two days in a row due to some technical difficulties while uploading the workout. It is a great 15 Minute HIIT workout, that will work your entire body, help you burn fat & have you working up a sweat in no time. The video and workout breakdown are below.

The first time I did this workout my sister was labor, delivering my nephew Dax. Immediately after filming (and showering), I headed down to the hospital to wait for Dax’s arrival. As I headed down I got the news that there were some complications. Dax has Meconium Aspiration Syndrome (MAS). He is in critical care at the NICU, and has a nurse assigned to him 24 hours per day. His lungs are filled with Meconium so he is unable to breath on his own. He has an oscillating ventilator to help him breath & keep his lungs open. My sister, Jessica, and my brother-in-law, JJ, are allowed down to the NICU to see him any time day or night.


I just got home from visiting my nephew, Dax, in the NICU. He was born yesterday afternoon and is having some problems with his lungs and breathing. He is strong & I believe that he will make a full recovery. My sister, Jessica, and brother-in-law, JJ, are staying strong and spending time bonding with Dax and letting him know how loved he is. Any prayers, thoughts or well wishes that you can send their way are greatly appreciated. I will pass it on to them on. This baby is already a survivor and a warrior in my eyes, and he is surrounded by so much love. ❤ #PrayersForDax #GetWellDax

When I got home from the hospital the day he was born, I tried to upload the video for this workout. As I was uploading it the video & all of the photos completely deleted from both my computer and the camera card. My first thought was “at least this is fixable. I can just re-film.” Yesterday, I got home from work, re-filmed the workout and went to visit my nephew in the NICU.

I am hoping that the same applies to my beautiful nephew. At least this is fixable. The nurses and doctors are taking such good care of him, and his lungs have shown improvement on the x-rays already. He is a big, strong boy (21 inches, 8 lbs, 13 oz). He is already surrounded by so much love.

Thank you to each and every one of you that has sent prayers, thoughts and well-wishes. I will keep you updated on Dax’s progress.

Let’s get stronger together, and will some of that strength to my nephew in his recovery. Thank you all.

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Burpee
  2. Reverse Lunge Lift-Right
  3. Reverse Lunge Lift-Left
  4. Table Lift-Right
  5. Table Lift-Left
  6. Burpee
  7. Knee Drop Plank
  8. Temple Tap Abs
  9. Plank Jack Pushup
  10. Heel Tap Abs
  11. Burpee
  12. Tricep Drop
  13. Bicep Curl
  14. Shoulder Press
  15. Reverse Plank

Repeat 1-4X

37 thoughts on “15 Minute HIIT: Full Body Home Workout

  1. thank you for sharing – and I’m definitely praying. You’re right in your perspective. There are so many “givens” we take for granted, healthy births are one of them much more important than the excuses we come up with to not exercise. Dax is a warrior, a fighter and will come through this ok. Doesn’t make it any easier. Thanks for sharing your time with us when there’s so much more going on!.

  2. Shruti

    Hi Melissa!! I have been following your workouts for almost a year now and I am so glad to have found your blog. You are doing an amazing job of getting people to work out. I have an exaggerated lumbar curve because of which i look much fatter and shorter than I am. Can you tell me which of your workouts will help me rectify this problem?

  3. Joanna

    Will be praying for Dax and your family that Our Lord create a bubble of love and warmth, and strength for your family. And to help the doctors and nurses attending him. I believe he will make a recovery. And agree this makes him and your sister and husband stronger.

  4. Lyn

    Hi Melissa! Good for you for getting your workouts in even during stressful times! Best wishes to little Dax. I work in a NICU and meconium aspiration is scary, but those babies end up doing really well 🙂 Wishing him a speedy recovery!

  5. Anonymous

    It’s nice to see so many all over joining in thoughts and prayers for Dax and the Family. Stay Strong together and in Faith. God hears ALL of our prayers and needs.

    Thanks for the sweat. This one was for Dax!
    May your Guardian Angel keep you safe precious boy!


  6. Kaley

    Dax is a real trooper and a great example of true strength! I will be praying for him as I do this workout. Thanks for all of the work you put into this site, even when things get challenging!

  7. Anonymous

    Praying for you and your family. If your newest addition will be anything like you guys I see smooth saling ahead. Love and prayers to you and yours!!!

  8. Mariana

    Dax you are a warrior, you are strong!!! God is with you, guiding you to your recovery and we are all praying along him so your path towards health can be easy and fast! Can’t wait to know you are fully recovered!

  9. Hi Melissa, be strong and positive, Dax (I love his name ) will be alright, I have faith . Prayers for him and comfort for your sister and brother in law. Please keep us posted on his improvement! I love your workouts, I have being following you for 3 years now, you are Awesomeness! !

  10. Anonymous

    Sending strength, love and prayers to Dax and his wonderful family who loves him so much. He is so blessed to be getting such great care and have so much love surrounding him already. Get better soon, Dax!

  11. Sending love and positive thoughts your and Dax’s way from Japan. I hope he’ll get better soon!

    In the meantime I just completed two rounds of this workout and felt it in my abs and arms. Your workouts never get easier, and I thank you for that! Thank you always for your great work. I really appreciate it so very much.

  12. Kate

    Sending you and Dax warm loving vibes for a steady and full recovery. Can hardly imagine anything scarier. So glad to hear that these babies recover really well, and to hear what a big boy he is! He comes from hardy stock. Thanks for all you do. Can’t believe you posted any workout at all. Amazing. Now I have NO excuse not to exercise. 🙂

  13. Rhonica

    Melissa, all my love and positive energy to Dax. I send Dax vibrations of health, strength, and thriving. My love and support to you Melissa because you have been a blessing to me and so many others. Thank you. Know that you are supported as Dax gets stronger and stronger.

  14. Adele

    I hope Dax gets well soon! I really appreciate your workouts and I love it when I see a new exercise. It keeps that “sense of dread” away when I don’t know what’s coming up.

  15. Anonymous

    I just read about your nephew Dax. I am praying that the Lord would use this time to draw your sister and husband even closer and the bond with little Dax would be so sweet. I had 2 of my kids in the NICU after delivery and it is a very hard position to be in. Especially for your sister just having delivered a baby. Pray for healing and wisdom for the Doctors. Thanks so much for sharing this story. I have been following your workouts for a little over 3 years now. Wow. It is a privilege to pray for the needs of others. Please give an update on how he is doing.

    • benderfitness

      Thank you so much! He is starting to do so much better! His last x-ray showed that his lungs are completely clear! He is still on the breathing tube, but they are working on getting him off of it.

  16. Kristen Gilliam-Coomber

    Hey Melissa, my first was born 2 months early and he had also been taken to the NIC unit with the same around the. Lock care (these nurses are amazing)! He had u underdeveloped lungs and required asisstants breathing. I saw some even smaller and earlier born babies while I was visiting g with my babe and yet they fully ‘recovered! It is truly remarkable what can be accomplished in medical care these days! My so. Is now almost two years old and wears size 3-4 year old close, you’d never know he was a premie. Warm thoughts for you and your family it’s never easy to see such a little baby so helpless in critical care. However with your strong will and persevering genetics I am confident he will ‘recover quickly.

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