Postpartum & Beyond: Week 2: Workout 13: Full Body HIIT

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Good Morning Everyone!

It’s workout Day 13! The new workout won’t be posted until this evening so I have posted an alternate workout below. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.

For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.

If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. Don’t be afraid to get creative with your workouts and add something you enjoy!

Our Schedule for This Week:

1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day

Add a walk to today’s workout for a little extra burn! I will see you guys soon, and update this post as soon as I get the new video uploaded!


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

Jesse also posts sneak peeks on Instagram: @BenderCrosby1

New Workout:

Set your interval Timer for 15 Rounds of 30/50

  1. Pendulum Squat
  2. Side Lunge-Right
  3. Side Lunge-Left
  4. Alternating Hip Thrust
  5. Lateral Jump Squat
  6. Side Plank Hip Drop-Right
  7. Side Plank Hip Drop-Left
  8. Leg/Hip Lift
  9. Boat Twist
  10. Surfer
  11. Walk the Plank
  12. Knee Tap Plank
  13. Plank Jack
  14. Supergirl Plank
  15. Burpee

Repeat 1-3X

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise). 

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
   -Jump Rope
3. Warrior Squat
   -Jump Rope
4. Deep Squat
   -Jump Rope
5. Sumo Squat
   -Jump Rope
6. Split Squat (right)
   -Jump Rope
7. Split Squat (left)
   -Jump Rope
8. Wide Squat
   -Jump Rope
9. Narrow Squat
   -Jump Rope
10. Single Leg Squat (right)
   -Jump Rope
11. Single Leg Squat (left)
   -Jump Rope
12. Plie Squat 
   -Jump Rope
13. Pendulum Squat
   -Jump Rope
14. Lateral Squat
   -Jump Rope
15. Overhead Squat


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14 thoughts on “Postpartum & Beyond: Week 2: Workout 13: Full Body HIIT

  1. Sally Colegrove

    Hi Melissa, I’m really enjoying the workouts, despite being 25 years post partum!! Some of the workouts are a real challenge. I’m a veggie (and not a lover of fish) and am a daily runner and HIIT’er – and often find my energy levels flagging. I try to eat small amounts at regular intervals but wonder what your advice would be for a) keeping energy levels up and b) getting enough protein. Many thanks xx

    • benderfitness

      There are great vegetarian and vegan sources of protein, and even protein powders out there. If you feel that you aren’t able to get enough protein from diet alone I would definitely look into a protein. Personally I love the “No Cow” Protein Bars by D’s Naturals. Some other great protein options are Greek Yogurt, Black Beans/other beans, Quinoa, Hummus (chick peas in general) and nuts. Not having enough protein can definitely affect your energy levels, especially with the more intense workouts.

      You are on the right track with frequent meals. Getting enough sleep and staying hydrated also helps with energy.

      I’m glad you’re enjoying the workouts!

  2. Jen

    This workout, as they all are, was amazing, thank you! I do have a question. The side planks, even on my forearms, are extremely challenging for me. I either don’t have the strength yet in my arms, and/or I’m too heavy (working on that!) to hold myself up to do the movement. What can I could do to substitute, or what can I do to work myself up to being able to do these like the powerhouse that is Melissa Bender??!! 😉 Thanks!!

  3. Sridevi

    Am 11 months postpartum!!! Goin to start week 3… my strength and fitness level has increased in this 2 weeks!! Wil update u about my inches loss and weight loss in the end of the 6th week… thank u so much for these work outs… being a stay at home mom this is boon for me..

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