20-Minute Abs & Arms Workout: HIIT Home Workout

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Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

baby dax

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

You can also find me on FacebookInstagram or Twitter.  :)

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

1. Spiderman Pushup
2. Scissor
3. Superman
4. Mountain Climbers
5. Side Plank Leg Lift (right)
6. Side Plank Leg Lift (left)
7. Rotating Pushup
8. Heel Tap Abs
9. Heel Press Plank (right)
10. Heel Press Plank (left)
11. Angel Abs
12. Frogger
13. Superman Pushup
14. Cheek to Cheek Plank
15. Pushup Jacks

Repeat 1-3X


Spiderman Pushup
Scissor Abs
Mountain Climbers
Side Plank Leg Lift
Rotating Pushup 
Heel Tap Abs
Heel Press Plank
Angel Abs 
Superman Pushup
Cheek to Cheek Plank
Pushup Jacks


3 thoughts on “20-Minute Abs & Arms Workout: HIIT Home Workout

  1. Amy

    Dax is such a cutie! So happy to hear that he’s doing better. I had a similar experience with my baby (she will be 5 soon!) so I understand the anxiety and worry that comes with a baby in the NICU. We will continue to pray for his speedy recovery.
    Take care Melissa. Glad you were able to get a good nap yesterday.

  2. Awesome news. Dax is a sweetheart, I’m so happy that he’s doing better. Yea!!! I’m sure your all family is very excited about his improvement 🙂 thanks for letting us know. I’m glad to hear you are able to rest up, please take care of yourself. I love this routine. You’re the best!

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