15-Minute Per Round: HIIT Interval Fat Blaster

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Good Morning Everyone!

It’s a big day in the Bender Household! It’s our first full day home with our newborn son, Maverick. <3 We are madly in love with our new baby boy, and he has the sweetest little personality already. I think he already looks just like his daddy. We got home from the hospital yesterday afternoon, and have been settling in. I got the most sleep I have since before I went into labor, and I feel so much more rested.

Maverick Bender

Maverick Lance Bender. <3 Born on the 4th of July. 7 lbs, 9 oz. and 21 Inches Long at 7:02 PM.

Maverick gets a very special honor, of not only sharing his birthday with Independence Day (the name Maverick means Independent/Non-Comformist), but also with our eldest nephew, Hayden. I think that is going to make an extra special bond between the cousins, despite the 10-year age difference.

Okay, before I go off posting the 10-million photos I have already taken of my little boy, let’s shift into workout mode. 🙂 Today’s workout is a 15-Minute HIIT Interval Fat Blaster. This routine combines cardiovascular exercises to maximize your fat burn, along with body shaping/sculpting exercises to isolate and challenge your muscles.

Go for max reps, and push to get in an extra one for me. The countdown is on until I am able to start filming brand new workouts for you all again! I can’t wait! My body certainly feels different after having a baby, and I am excited to build strength again. Being a mom puts my desire to be healthy on a brand new level. It’s my responsibility to take care of this little person I brought into the world, and also to model healthy habits to help him be as healthy as possible.

Okay, just one more photo.

At the hospital with my son. <3

At the hospital with my son. <3

See you all soon!

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

Equipment: Gymboss Interval Timer

50 Seconds Max Reps
10 Seconds Rest

*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.

1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees

Repeat 1-3X

(Description of exercises below)


Push-up Jacks:

Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.

Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.

Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.

High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.

Plank Tap:

15-min-HIIT-017 15-min-HIIT-018
Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.

Hip Thrust:

15-min-HIIT-019 15-min-HIIT-020
Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.

Lunge Jump:

Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.

Super Taps:

sup heel pulse
Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.







26 thoughts on “15-Minute Per Round: HIIT Interval Fat Blaster

  1. Awe!!! Congratulations on your new baby boy!! He is just perfect!! Thank you for continuing to post videos. I have been doing your workouts for over after and love them!! Thank You and Many Blessings!!

  2. Melissa, your baby is so beautiful!!!! Normally very small babies are kind of red and full of wrinkles, but your son looks great!! Looks like all your exercising made a lot of good to him too 😀 Very happy for both of you, you and your husband!
    Thank you for being so motivating, you’re fantastic!

  3. Congrats! Motherhood is a very big adventure and yes, your body is a totally different animal now than it was before, but it’s all worth it. It will be interesting to me (a mom of 2 boys) to watch this unfold for you and to see how you work out these new challenges. I’m quite sure you’ll bounce back quickly and even in your struggles continue to be an inspiration to all of us who follow you.

  4. Anonymous

    So precious! I have one son and another son due in November. I have enjoyed following your videos before heading to work when time permits. After such a wonderful pregnancy, we’d love to hear your birth story if you’re willing. Thank you for sharing your journey!

  5. Leah

    So very happy for you both, Melissa – he is absolutely perfect. Enjoy all the snuggles; my newest is 7 weeks now and the time just FLEW by! I hope your recovery has been easy!

    • benderfitness

      Congratulations on your little one! I can’t believe it will be one week tomorrow, so I already know what you mean about time flying. I just want to savor each moment.

  6. Katie

    Congratulations, Melissa! Such a sweet little addition to your family 🙂 Thank you for being such a great motivation, even throughout your pregnancy! And for still posting workouts even though you just gave birth haha you’re awesome! Enjoy this precious time 🙂

  7. Christine

    So very happy for you and Jessie! He is beautiful and looks so healthy just like his parents! Congratulations!

  8. You can shows us a thousand pictures of Maverick because he’s very cute 🙂 and i’m happy that you are fine too Melissa. We are a great virtual family and we are all so much happy for the Benders ♥

  9. Katrina

    He looks almost like he is smiling in that last photo, must be a content little man already, he is just beautiful.
    How are you finding the post partum changes with your body? Everything feels alittle out of place and strange for a wee while, although I’m sure you will bounce back faster than most from all the exercise you managed to keep up right until the final days.

    • benderfitness

      I am feeling a little bit better every day and noticing changes each day when I wake up. I can’t wait to get up and moving again, but I am giving myself time to heal first. 🙂

  10. Anonymous

    Congratulations you three!
    He really is beautiful. A perfect birth weight. I hope you managed through it all ok. You look great Melissa so I’m sure you did.
    Thank you for your post today. Know that we all understand if you miss a day or three, or more.

  11. Denise

    Congratulations!! You and your husband are blessed! Enjoy that sweet baby! He’s gorgeous!

    You surprised me with posting a new workout already. I’m thankful for you, but I know I will be fine if you just take time away to be a new mom and soak up new baby love. It’s amazing. I’ve done it 3 times and love the experience!!


  12. Anonymous

    congratulation. He is just precious. I have an 4th of July baby as well. She is definitely my little firework!!. Praying for your recovery and sweet time bonding with him. Children are a blessing!!

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