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

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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:

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

Plank Leg Lift

Surfer: Part 1

Surfer: Part 2

Runner’s Lunge Crunch: Part 1

Runner’s Lunge Crunch: Part 2

Mountain Climber

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 5

Tricep Drop: Part 1

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


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