Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

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Good Morning Everyone!

It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.

You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!

The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!

I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).

Have fun with today’s workout combo! I will see you soon!


PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)

Set your interval timer forĀ 10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers


7 thoughts on “Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

  1. Anonymous

    I loved it. I did 2 rounds of the cardio one, with some modifications due to being pregnant. I’m excited to do both the videos tomorrow.

  2. I’m new to this, but I will be doing it tomorrow.. I have a question I lost 70 pounds 3 years ago and my butt and thighs like deflated and fell, I was over weight for about 2 years before that I’ve always been normal weight and had a bubble butt. My question is will exercise get my saggy butt lifted or will o need surgery to fix it?

    • benderfitness

      Muscle helps give your body and skin shape, so it can definitely fill in any areas that seem saggy now, especially the tush because those muscles can really be built up!

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