15 Minute HIIT Interval Workout: Body Weight

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Hi Everyone!

I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!

As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout-That’s today!

A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.

There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness

Have fun with today’s workout!


Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger


Repeat 1-3X

14 thoughts on “15 Minute HIIT Interval Workout: Body Weight

  1. Sunnyshine89

    Thank you Melissa for posting this today did this plus Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness for 30 mins total Today and was feeling slow but now I feel so sweaty and great !!!!
    Excited to possible do up coming diet bet. Have A wonderful weekend

  2. Melissa, You look amazing for just having a baby 3 weeks ago. That proves right there, how important it is to keep working out through pregnancy (if you are able) and eating right. Being healthy is key. You are a wonderful role model to all women. Thank you. And looking forward to your new work outs.

  3. Hi Melissa – I have my wedding coming up on October 29th I’d love to contact you for a s[specific meal plan and workout regime. Do you have an email I can contact you at?

    • benderfitness

      Most of the time I wear Brook’s Glycerine running shoes. In this workout I am wearing my Reebok Nano Crossfit shoes. I also own Aasics and Mizuno Wave Creations. When you look for shoes I definitely recommend going to a running store and having your gait analyzed, because if you have instabilities anywhere, there are shoes that can help correct that. 🙂

  4. Caroline Lapish

    Hello, I have a few questions!! I am a cross country runner, and this is my first year running for college, and I was just wondering if you had a few tips on nutrition, and cross training. I am into fitness and health, but I would like to be more toned(especially my core and arms)…but still be fueled correctly (I LOVE food!). So I was wondering if you had any tips on that!! Thank you:)

    • benderfitness

      You are already ahead of the game! Many young athletes don’t focus on nutrition & cross training. Here are some links to some runner specific workouts from running workouts (which I am sure you already have covered in your training program!) to core, arms, and full body workouts to help focus on areas that typically become unbalanced in runners. https://www.benderfitness.com/category/running

      As far as nutrition, everyone is different so there is no One Size Fits All Nutrition Program (I wish it was that easy though!) Typically, runners need a good amount of protein, fats and carbohydrates to fuel their endurance & muscular healing. Eliminate simple carbs as much as possible and focus on whole foods and whole grains. That said, it’s a good idea to track what you eat, what your training is for the day, and how you felt during your run. Many runners get stomach distress when they pair high fiber diets with hard/fast workout days. If you track how your body responds you will know what is safe/not safe to eat on race days.

      I hope that helps!

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