15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

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Hi Everyone!

Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.

A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.

Remember, there is always a way to make the workouts work based on what you have access to at home.

I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.

I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.


Instagram, Twitter, Pinterest & Snapchat: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice. 

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Optional: Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1
Butt Pull: Part 2
Thigh Squeeze: Part 1
Thigh Squeeze: Part 2
Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2
Superman Glute Lift
Back Extensions: Part 1
Back Extension: Part 2
Prone Elbow Twist: Part 1
Prone Elbow Twist: Part 2
Pike: Part 1
Pike: Part 2
Reaching Situps: Part 1
Reaching Situps: Part 2
Reaching Situps: Part 3
Ball Pass: Part 1
Ball Pass: Part 2
Ball Pass: Part 3
Gambit took my spot!


5 thoughts on “15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

  1. Amanda

    Oh my goodness! Melissa! Can’t believe you are still dedicating your time to everyone while going through medical issues! Take rest, take care, get well! We will all be here no matter what! You’re AMAZING!

    I’m a physician (in Canada), and wonder if your pain might not also be from your uterus,or one of your fallopian tubes or ovaries. I’m sure the doctors have checked it out, but if the pain is in the same vicinity as the appendix, those organs need to be considered! I recently had a patient present (about 2 months after having a hysterectomy) with similar pain (she was very fit and quite active after her surgery) and her work up revealed a swollen tube that had twisted over itself and got infected. I don’t want do scare you, but want to make sure they are looking for all the right things!! Please take care! I’m praying for you for everything to work and the doctors to have the insight they need to find out EXACTLY what is wrong and FIX IT!! Take good care!

    • benderfitness

      Thank you for the recommendations! I will definitely talk with my doctors about that. I did have an ultrasound of my uterus/ovaries, etc, yesterday and they said everything looked good. I will specifically ask about that though, because you never know.

  2. Erika

    Great workout Melissa. Your so good looking after your followers. Hope you get well soon. Plenty of rest and cuddles from Maverick .

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