Fit & Healthy Workout Challenge: Day 15: HIIT Full Body Workout: 20-Minutes Per Round

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Hi Everyone!

Welcome to Week 3, and Workout #15 of my 4-Week Fit & Healthy Workout Challenge! I hope you’re ready to start the week off right with a great sweat! One Round of today’s workout will take 20-Minutes, but I recommend aiming for 30-60 Minutes total workout time today.

You can repeat this workout 1-3X, or pair it with cardio or an alternate workout of your choice. Be sure to hydrate and compliment your workout schedule with healthy food choices throughout the day.

If you want to Bookmark the Week 2 Workout Schedule you can find it here: Fit & Healthy Workout Challenge: Week 2 Workout Schedule. If you go back and repeat any of the workouts, challenge yourself to push harder and get in more reps than you did the first time around! I find that writing down reps can increase my effort, because I want to beat the score I got the first time around!

I hope that you are having fun with the workouts so far, and feeling great! Let me know how it is going on Instagram or Twitter: @BenderFitness or on Facebook:


PS: Fit Fashion is by and you can get 15% off your total purchase with the code BenderFitness at checkout.

Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Prone X-Reach
Pendulum Hop
Superman Pushup (Part 1)
Superman Pushup (Part 2)
Cheek to Cheek
Curtsy Lunge Kick (Part 1)
Curtsy Lunge Kick (Part 2)
Low Jacks
Oblique Pushups
Kneeling Side Kick
Plie Jump
Alternating Warrior III
Stick Situp
Extended Pushup/Backbend Stretch




5 thoughts on “Fit & Healthy Workout Challenge: Day 15: HIIT Full Body Workout: 20-Minutes Per Round

  1. Shelby

    Great workout. I love the swimmers. I especially like the prone exercises in the beginning of the workout. …towards the end of the workouts, laying flat on my stomach makes it difficult to deep breathe and can be uncomfortable. Keep up the great work! Thanks so so much for your videos and dedication.

    • benderfitness

      After, that way you aren’t tired and your form isn’t impacted. 🙂 That said, if I am doing an easy run sometimes I do it first to get warmed up and change the challenge, so my body doesn’t always get used to one format.

  2. Snady

    Thanks Melissa!! I needed this! Been putting my workouts off because life “got busy” and today I had enough. Even if I workout super late- gotta do it!!

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