Site icon Bender Fitness

Full Body 20 Minute HIIT: Legs, Cardio & Core

Please follow and like us:

Hi Everyone!

It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.

I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.

All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.

These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:

Sunday: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout-Real Time
Monday: Tone It Up: Core, Legs & Arms Home Workout Combo
Tuesday: Quick Calorie Torching Home Workout
Wednesday: Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over
hursday: Butt Shaper Home Workout
riday: Rest
Saturday: Toned Tush Fat Burner: Quick 16-Minute Home Workout-Real Time

This was last week’s 30-Weeks Fit Pregnancy Update. You can read about this past week’s pregnancy workouts here: Week 30-31 Pregnancy Update.

I hope you enjoy today’s workout!

Equipment: Dumbbell (optional), Bench or Chair

Interval Timer: 20 Rounds of 10/50

or Reps:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Squat
  2. Split Squat-Right
  3. Split Squat-Left
  4. Wide Leg Side Lunge-Right
  5. Wide Leg Side Lunge-Left
  6. High Knees
  7. Russian Kicks
  8. Burpees
  9. Lunge Lift-Right
  10. Lunge Lift-Left
  11. Reverse Plank
  12. Side Plank-Right
  13. Side Plank-Left
  14. Pelvic Tilt
  15. Wall Sit Leg Lift Crunch
  16. High Knees
  17. Russian Kicks
  18. Burpees
  19. Lunge Lift-Right
  20. Lunge Lift-Left

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 2

High Knees

Russian Kicks

Modified Burpee: Part 1

Modified Burpee: Part 2

Modified Burpee: Part 3

Modified Burpee: Part 3 with Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2 Modificaiton

Reverse Plank

Side Plank

Pelvic Tilt: Part 1

Pelvic Tilt: Part 2

Pelvic Tilt: Part 2

Wall Sit Leg Lift Crunch

Ready for Round 2?







Exit mobile version