15-Minute Per Round: Full Body Interval Workout: Body Weight-No Equipment Needed

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Hi Everyone!

I hope you’re ready to workout! Today’s workout will only take 15-Minutes per Round. The goal is to push for as many reps as possible during each 50-second interval. Focus on maintaining good form throughout for each exercise.

HIIT workouts are linked with increased fat burning, while maintaining lean muscle mass. That means you can burn fat, while keeping your metabolism boosted at the same time.

This week I hit the 37-Week Pregnant mark. It seems like time is flying by! I know I keep saying that, but it remains so true. If my baby comes on time we will be meeting him in about 3-weeks! Yesterday I did a 2-Mile Run, followed by a 1.5 mile walk outside. It felt great! One of my neighbors told me that my baby is going to come out running.

37 week pregnant run

Running at 37-weeks pregnant.

I am way behind on my Fit Pregnancy update posts, so I will make sure I start working on that. I have been working on putting together some challenge groups using my 30-Day challenge workouts. What would you like better:

-30-Day Challenge groups that you can join to help keep you on track with the workouts.
-12-Week Workout Challenge using my Bikini Prep Program to help keep you on track.

I am still in the organizational phase, but I have a lot of the prep taken care of already.

I hope you enjoy today’s workout!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Set Your Interval Timer: 15 Rounds of 10/50.

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

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



9 thoughts on “15-Minute Per Round: Full Body Interval Workout: Body Weight-No Equipment Needed

  1. Nicole

    I love both ideas, but think the 30-day challenge group would keep me more motivated. Then maybe the 12-week one later. 🙂

  2. Anonymous

    Thanks Melissa for this great workout! Did it once, on my way to second round. Those leaning planks are really difficult.

  3. Chelse

    You’re awesome!! 12 week challenge using your Bikini Prep program! Thank you for all your workout videos, advice, and hard work! Very Very appreciative of what you do!

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