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.
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
8. Leaning Plank
9. Plank Press
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)
Optional: Pair with 30-Minutes Cardio of Choice.
9 thoughts on “15-Minute Per Round: Full Body Interval Workout: Body Weight-No Equipment Needed”
I love both ideas, but think the 30-day challenge group would keep me more motivated. Then maybe the 12-week one later. 🙂
Thanks Melissa for this great workout! Did it once, on my way to second round. Those leaning planks are really difficult.
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!
I love the 30 day challenges. They are so motivating!
I would love the 12 weeks one!!
I’d like to try a 30 day challenge! You’re awesome by the way…love your workouts!
I would love the 12 weeks bikini prep too!!! Thank you all your workouts so fun
30 day challenge. But really whatever you do for us we will love!
You are looking fantastic Melissa! 12 week or 30 day! With you, it’ll be a wonderful challenge either way!