20-Minute HIIT Boot Camp: Home Workout

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Hi Everyone!

It’s workout time!

Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.

Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)

During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.

As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.

I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!

Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”

Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness

I hope you like the workout!

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50. 
30 Seconds Cardio. 50 Seconds Max Reps. 

1. Lunge and Lift (right)
2. Lunge And Lift (left)
3. Temple Tap Abs
4. Alternating Leg Drop
5. Dive Bomber
6. Mountain Climber Pushup
7. Pendulum Squat
8. Lateral Hops
9. Elbow Tap Side Plank (right)
10. Elbow Tap Side Plank (left)
11. Bear Crawl Hop
12. Walk the Plank
13. Twisting Sumo Squat
14. Crunch & Tap
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump
Squat Jump
Lunge & Lift
Temple Tap Abs
Alternating Leg Drop
Dive Bomber
Mountain Climber Pushups
Pendulum Squat
Lateral Hop
Side Plank Elbow Tap Part 1
Side Plank Elbow Tap Part 2
Bear Crawl Hop
Walk the Plank
Twisting Sump Squat
Crunch & Tap
Spiderman Plank
Spiderman Pushup

10 thoughts on “20-Minute HIIT Boot Camp: Home Workout

  1. Pippa

    Absolutely loving your workouts, Melissa. Started them in January and am feeling fitter than ever before! Congratulations on your due date, hope all goes well and you continue to feel comfortable until the debut!

  2. Chelsea

    Tackling this workout tonight. My goal is to do the lunge jump/squat jump the whole time between each exercise! So excited for Baby Bender to make his arrival. I’ve been following you’re blog for over a year now and I love it. I tell everyone about you. Thank you for all you do.

  3. Caitlin

    I keep coming back to this workout, probably every two or three weeks I’ll do this one 3-4 times through and it is just a KILLER! So delightful, thank you for what you do.

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