15 Minute HIIT: Workout to Burn Fat & Sculpt a Tighter Body

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Hi Everyone!

Today’s workout is quick, 15-minutes per round, but you can repeat it to create a more intense and longer workout. This is a full body workout. I use a dumbbell and a stability ball in this workout, but I also provide alternate exercises for those of you that don’t have a stability ball.

The weight is optional, but I recommend it because it will increase the burn & challenge of the workout.

As always, when doing a HIIT workout you really want to push yourself to get in as many reps per exercise as you can. However, do not sacrifice form. Less reps with great form is better than more reps with poor form.

I started several new articles, including a pregnancy workout update to share my progress and workouts thus far. I have to finish them up, but I will get them posted at some point this weekend.

I hope you all enjoy the workout! Fit Fashion in this video is from www.affitnity.com and you can always get 15% off your total order with the code BenderFitness at checkout.

You can check in and let me know how you liked the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.


Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.


Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*100-150 High Knees

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio


High Knees
Mountain Climber Core Lift: Part 1
Mountain Climber Core Lift: Part 2
Mountain Climber Core Lift: Part 3
Wood Chopper: Part 1
Wood Chopper: Part 2
Prone Elbow Twist 
Walk the Plank Step Outs: Part 1
Walk the Plank Step Outs: Part 2
Ball Pull: Part 1
Ball Pull: Part 2
3 Part Abs: Part 1
3 Part Abs: Part 2
3 Part Abs: Part 3
Hip Drop Side Plank: Part 1
Hip Drop Side Plank: Part 2
Speed Skater (Side Lunge Reach): Part 1
Speed Skater (Side Lunge Reach): Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Dive Bomber/Down Dog: Part 1
Dive Bomber: Part 2
Dive Bomber: Part 3
High Knees




6 thoughts on “15 Minute HIIT: Workout to Burn Fat & Sculpt a Tighter Body

  1. Wow awesome workout Melissa! ! Just wanted to ask you if you can give me your opinion, my doctor thinks that I might have RA waiting on results. My question to you is, I’ve been following and working out with you for many years now I can still do your HIIT workouts correct? Or do you have any suggestions on which type of your workouts I can do. Any suggestions, ideas will be greatly appreciated, I value your opinion. Thanks so much Melissa. 🙂 can’t wait to read about your pregnancy journey xoxo

  2. Leah

    Hello Melissa! I’ve been following your workouts for about 2 years and would like your opinion on the following…It might seem like a dumb question, but what are your thoughts on working out when you are not feeling well? I find it VERY difficult to use “excuses” (either valid or invalid) to skip a workout. I have been battling a sinus infection for almost two weeks, taking care of two small children and am currently 29 wks pregnant with my third. I wonder at what point (pregnant or not pregnant) are you doing your body more harm than good by exercising when you aren’t feeling well. Thanks!

    • benderfitness

      It sounds like you need a rest. With the sinus infection lingering, your body growing a new person, and taking care of little ones, being run down can extend your illness. Typically sinus infections are okay to workout through as long as you don’t have chest congestion or a fever, but sometimes our body will give us signals (like lingering illness) that they just need some rest.

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