FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

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Good Morning Everyone!

Are you ready for today’s workout?

Our schedule for this week has been as follows:

Workout 1: Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt
orkout 2: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness
orkout 3: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo
orkout 4: Yoga Stretch & Recovery
orkout 5: That’s today!

Today’s workout is performed HIIT style, so try to get in as many reps per interval as you are able Focus on maintaining good form. If you need a break you can take one, and get back into the workout as quickly as possible. It is okay to sweat, and breath heavy. During a HIIT workout that’s a good indicator that you are really pushing to your maximum!

You can also modify the workout and do it for Reps instead. Remember, you want to build up your strength, and you can modify the workout to do what is best for yourself and your body.

Enjoy today’s workout!

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

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight. 

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees




4 thoughts on “FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

  1. Erin J.

    I know you hear this over and over again, but I’m so thrilled I stumbled across your page weeks ago! I started my fitness journey about 12 weeks ago (after many pep talks that I needed to get my body back after baby #3). After a couple weeks of running and doing some HIIT workouts I found you! I’ve been following every since! Currently I just finished week 1 of Lean Muscle Building 30 day challenge! I’m loving the changes in my body and your workouts always keep motivated and sweating for sure! I’m down 10 lbs and almost 9 inches! Love what you do, and happy for you to soon be a mommy!

  2. Shaela

    This one is true Bender style. I love the still and the high energy exercises together. It gives me the ultimate burn in less time. The good ol’ mountain climbers are always one I love to hate. Thank you Benders!

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