16-Minute HIIT for a Tighter Core

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Hi Everyone!

I am seriously missing my core workouts right now! So far I love being pregnant, but being able to do a full core workout without modifications would be amazing. So do me a favor, and get in a good round of this workout for me. Enjoy the fact that you can do an awesome core workout today! 🙂

Jesse and I taught a 60-Minute HIIT Boot Camp class last night. With my modifications I burned about 350 Calories. One of my friends who too the class burned over 560 calories. Remember, how hard you push during the workout definitely impacts your burn.

There is always a way to modify, and modifying is 100% fine as long as it is still challenging to your body. Don’t modify because it’s the “easier” version. Modify, because it’s still challenging to you and you haven’t built up to the more difficult variation (yet!) Also, if you have an injury, pregnancy, etc, always modify as needed to make sure you are doing what is healthiest for your body. Health should always be a priority of fitness. Pushing to (or past) the point of injury, doesn’t help anyone achieve results or health.

I am putting together a list of articles to write for my blog. Some that I have listed are: Pelvic Floor Strengthening and Pregnancy Workout Modifications. What would you like to learn more about/see an article on?

Let me know in the comments or on my Facebook page: www.facebook.com/MelissaBenderFitness.

You can also find me on Instagram and Twitter: @BenderFitness

I hope you enjoy today’s workout! Seriously, do a round for me & let me know how you feel afterwards!

Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)


Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee
Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted
Side Plank Reach
Hand or Elbow beneath your Shoulder
Shoulders Stacked (like you can press both shoulders to the wall behind you)
Reach Up and Look towards the Thumb
Reach Down with the Top Arm
Tap the top of your Hand to the Mat Under/Behind You




4 thoughts on “16-Minute HIIT for a Tighter Core

  1. Anonymous

    Hi Melissa.
    I love the videos you have posted while pregnant. I feel safe to follow along with them. I am 13 weeks pregnant with out third child and my baby bump has popped out fast and furious! I would also love you to post a 10 minute core routine you do while pregnant.
    The article subjects you mentioned sound great! I look forward to reading the one about modifications during pregnancy.
    Thank you for all you and Jesse do!
    In my previous pregnancy I did prenatal fitnes &yoga classes or was at the gym. I am now in the best shape of my life following you and taking running/sprinting seriously. I’m hoping to follow along w/ you for as long as possible. Take care and thanks a ton

  2. Rose

    Challenging as always! Thank you! As a side note…I took advantage of the Daily Burn’s intro offer of 1 month free subscription…DB has NOTHING on your workouts! I bailed before my month was up and am ever so appreciative of your philosophy that “fitness should be free.” You provide quality, challenging, and fun workouts. I have followed you for three years now, and I’ve yet to find any other home fitness resources that comes close to offering what you do! THANK YOU!!!

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