Full Body: 15 Minute HIIT: Cardio & Body Sculpt Workout

Please follow and like us:
Pin Share

Hi Everyone!

It’s time for a new workout! Today’s workout is a 15-Minute Full Body HIIT. You will definitely work up a sweat, and get in a great cardio/fat burn with this one!

Jesse got out from behind the camera, and taught this workout. I always enjoy when he leads the workout, because he has a great sense of humor & energy as he does the routine. As most of you know, Jesse is a runner. He does BenderFitness workouts as cross training to keep him strong, healthy, and efficient for his runs.

The interval workouts are a great VO2 max workout, that can help improve your running speed & strength. As a bonus, they are fantastic for burning fat & building lean muscle. Maintaining muscular balance helps runners prevent injuries. Cross Training is imperative for longevity as a runner, athlete, and for your overall health & fitness.

jesse bender workout

Jesse Bender: BenderFitness.com

Jesse and I are both Occupational Therapists. Our job is helping people achieve their highest possible level of function, and the greatest quality of life possible. We bring that same approach to our workouts. They are designed to make you healthier, stronger, more fit & improve your endurance. Better Health=Better Quality of Life. The workout bonus: it can also make you look & feel like a superhero. Big thanks to Jesse, rocking his Wolverine shirt in today’s workout.

I’m glad that he gets to show you all that these workouts are great for men too. They can even get a phenomenal endurance athlete/distance runner breathing heavy & working up a sweat!

Have fun with this workout! I have a new core workout for you tomorrow!



Interval Timer: 15 Rounds of 10/50.

Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers

  1. High Knees
  2. Leg Lift Plank
  3. Surfer
  4. Runner’s Lunge Crunch-Right
  5. Runner’s Lunge Crunch-Left
  6. Mountain Climbers
  7. Curl & Press Lunge-Right
  8. Curl & Press Lunge-Left
  9. Tricep Drop
  10. Burpee
  11. Leg/Hip Lift
  12. X-Jump/Cheer Jump
  13. Side Plank Leg Lift with Elbow Tap-Right
  14. Side Plank Leg Lift with Elbow Tap-Left
  15. Frogger Abduction

Repeat 1-4X

High Knees

High Knees

Plank Leg Lift

Plank Leg Lift

Surfer: Part 1

Surfer: Part 1

Surfer: Part

Surfer: Part 2

Runner's Lunge Crunch: Part 1

Runner’s Lunge Crunch: Part 1

Runner's Lunge Crunch: Part 2

Runner’s Lunge Crunch: Part 2

Mountain Climber

Mountain Climber

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 5

Lunge Curl & Press: Part 5


Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2


Burpee: Part 1


Burpee: Part 2


Burpee: Part 3


Leg/Hip Lift: Part 1


Leg/Hip Lift: Part 2


X-Jump/Cheer Jump: Part 1


X-Jump/Cheer Jump: Part 2


Side Plank Leg Lift/Elbow Tap: Part 1


Side Plank Leg Lift/Elbow Tap: Part 2


Frogger Abduction: Part 1


Frogger Abduction: Part 2


Frogger Abduction: Part 3


19 thoughts on “Full Body: 15 Minute HIIT: Cardio & Body Sculpt Workout

  1. Sarah

    Dying laughing. The end credits x-jump comment and “That probably looked bad…” 😀 This was great. Thanks for the great workout and the laughs. 🙂

  2. Jennifer

    Jesse is funny! It didn’t seem like he was even really breathing that heavy! Probably because he’s a runner, he’s in good shape!

  3. Amy

    That was hard but thank you Jesse for all your energy and funny comments. Especially about the burpees! You both are so motivating!

  4. Awesome couple, love you both!! Great workout, can’t wait to do this in the morning! 4:00 am that’s my workout time. Jesse love your personality, I’m sure you both are great OTs 🙂 thanks for all your workouts. Take care

  5. Terri

    So funny – My children are so used to my nightly ritual of writing down my workout from your site. Tonight my son asked “who is that guy?” I said it’s Melissa Bender’s husband. He said “Wow! She finally has a day off!”

  6. Katie

    You two are great! Love the HIIT workouts. My favorite. Have to say I loved Jesse today. He has great energy in front of the camera and love his funny comments. Very personable. Keep them coming!

  7. Erin

    I absolutely love your workouts and you two are really great. I look forward to these weekly. I wish Iived closer to you and could work out with you in person!!

  8. kerrigan007

    Jesse is so funny! Made me laugh!
    Those runner’s lunge crunch were really difficult.
    After this one, I did a quick 15 min HIIT of yours, after 30 minutes exercising, I’m done!

  9. Anonymous

    Best workout team EVER! Thank you both Jesse and Melissa. Awesome to see a couple so passionate about total Health.

    Love you both


  10. Anonymous

    Awesome workout!! You guys are are a dynamic couple! Thanks for working us hard and Jesse, thanks for the laughs! I totally jumped for joy today! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *