15-Minute Full Body HIIT Workout & 1-Week Home Workout Schedule

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Good Morning Everyone!

It’s time to get in your daily workout! Did you enjoy your rest day yesterday?

This Week we had some great workouts on the list. I only included one rest day this week, but you can always modify the schedule to fit your own needs:

Workout #1: Standing Lower Body Home Workout
orkout #2: 15-Minute Cardio HIIT Fat Burn: No Equipment/Body Weight Workout
Workout #3: 20-Minute Low Impact: Core & Butt Mat Workout
Workout #4: 20-Minute HIIT Boot Camp: Home Workout
Workout #5: Arm & Leg Sculpt: Home Workout
orkout #6: That’s Today! Full Body HIIT time!

Aim for 1-3 Rounds per workout. You can always pair a workout with 10-30 minutes of Cardio of Choice (running, walking, jump rope, etc). Listen to your body as you develop and progress your workout schedule. It’s important to find the balance between continually challenging yourself, and also taking enough rest to allow your body to make the fitness gains you are looking for. Your muscles grow stronger when they heal (during rest) so don’t skip out on your rest day!

I am currently 40 weeks + 4 Days pregnant, so I unfortunately won’t be joining you for this workout, but I will be exercising today. Check in on my Facebook (@MelissaBenderFitness) and Instagram (@BenderFitness) for the latest updates.

When I filmed this workout, I completed it for time, but you can also choose to do it for reps.

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Have fun today!

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice


6 thoughts on “15-Minute Full Body HIIT Workout & 1-Week Home Workout Schedule

  1. Jessuca

    I’ve been following you thanks to bodyrock, since then, my lifestyle completly changed.
    Now I have a better cardio and endurance, and I try my best to eat clean.
    I’m in medical school and it’s so clear how much exercise is important to treat many of prevalent diseases that I learned, such as depression and hypertension.
    The little free time I have, for sure 20 minutes I spend working out with you 🙂
    Thank you for inspiring me!

  2. Sunnyshine89

    Yay!!!! 40 weeks so excited for you Melissa and Jesse thanks for all the great workout s been doing them a year now and feel stronger than ever most days lol. looking forward to seeing baby Bender.
    Sending lots of Love and Prayers.

  3. Hi, Melissa! I’m writing you from sunny Italy 🙂 I started following your workouts two years ago and I was very happy with them, but after one year I started my PhD and decided to go to the gym. Since I stayed all day at home reading books and working on computer I badly needed socializing and seeing other people.. But I felt the difference immidiately and was disappointed. No gym workout could produce the same effect which your workouts always made on my body!!! I paid for the annual season ticket and continued going to the gym, but now I’m coming back to your website and I’m so happy :))))))Thank you so much! You’re an extraordinary person <3

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