HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

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Hi Everyone!

I have a great, and challenging throw-back workout for you. I am out of breath throughout the entire video! Push yourself for maximum repetitions during this workout. This is a major throwback, so we have change a lot of the way we film now, but let me know what you think of hearing me call out and share my number of repetitions for each exercise.

Was it motivating or distracting? Do you like to keep track of your reps during HIIT workouts? I actually like it, because when I repeat the workout for round 2, or even on a totally different day, it gives me something to aim for. I always try and “beat” my reps from the last time I did the workout.

I am thinking that I want to re-challenge myself to this workout post-pregnancy when I can really give it my all. I am interested to see how my body handles this one now.

Tonight Jesse and I went to another Spin (Cycling) Class. I am really enjoying it, and Jesse’s running endurance definitely translates to the bike. His push during class is insane! He got in 17.8-miles during a 45-minute class, I got in 12.8. It was the first real workout I got in since my battle with the Norovirus this weekend. It felt great to workout!

jesse pre spin

Jesse stretching before class. Tonight’s theme: Music & Music Videos from 1996.

Tomorrow evening I have my 32-Week Pregnancy Check-up. The video below is a little peek into how active Baby Bender is. I am convinced he is doing Burpees in there! We will be filming some new workouts this week & I will be posting another weekly pregnancy update.

I hope you enjoy today’s workout! Have fun with it! Push yourself! Don’t be afraid to breath hard and work up a sweat. The challenge makes you stronger!

See you soon,

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
When I filmed this workout: I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Repeat 1-3X

10 thoughts on “HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

  1. Lisa K

    Awesome workout! I was unable to maneuver the ninja jumps. What would you suggest for an alternative exercise?

  2. Tara L Gilson

    It was actually nice to see you breathing hard and struggling a little more like the rest of us 😉 I also did like the numbers, it helped push me because I wanted to get as close to yours (or even one better you) as I could.

  3. Harmony

    Oh my goodness!! I love your baby movement video! I have four kids and my fourth I just had last year, finding your HIIT workouts and challenges and nutritional advice was heaven-sent. I’m normally a runner and Zumba instructor so this was just what I needed to switch things up and I lost my baby weight plus more and got back into shape from your amazingness! I just want to thank you for everything you do to keep this blog going.

  4. Chelsea

    I love when you count reps as well as hearing you and Jesse banter back and forth. It feels like I’m really working out with you guys!

  5. Erin

    Me too, I love hearing you count and Jesse talking. It feels like you two are in the same room with me and it is totally motivating me. I also love all the baby updates. Glad to hear you are feeling better 🙂

  6. Tyra

    This looks like a really great workout. I was just having to unless with the ninja jumps, do you think you could post a video with Jesse on how to do them? That would be great

  7. Katty

    Melissa I have been following your workouts for about 6 months and LOVE them! This one was really fun!

    I wanted to ask whether you scaled back the intensity of your workouts when trying to get pregnant?

    You are an inspiration-Thankyou! Xx

    • benderfitness

      I didn’t change anything about my workouts when trying to get pregnant. I actually taught a Boot Camp HIIT Group class the day I found out I was pregnant!

      It is beneficial to scale back, or change diet a bit if you are normally very lean/low body fat % when trying to get pregnant. Very low levels of body fat impact hormones & can make it harder to get pregnant.

  8. Katty

    Thank you SO much for taking the time to reply! I really appreciate your advice!! It’s hard to know how to scale back without loosing fitness but I’m sure I’ll find a balance! Thanks again for your help!

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