30-Minute HIIT: Total Body Workout & Fat Burn

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Hi Everyone!

I hope you are ready for an AWESOME Total Body Workout! Today’s workout is a little bit longer, and it will give you a great full body burn. Be sure to warm up before the workout to maximize the intensity and results.

Can you believe that we are celebrating 5-Years of BenderFitness workouts?!? Over the past 5-years we have built such a strong fitness community. We have shared over 700 different workout videos here on our blog, and on our Youtube Channel. We have worked out with you through Graduate School, Fitness Competitions, Races, Working Full Time, my Pregnancy & the Birth of our Son, and most recently with my Postpartum Workout Journey.

Each and every one of you that joins us for a workout is part of Team Bender.

In a Facebook Live video I asked what we should do to celebrate 5-years of Fitness, and someone suggested that having Jesse and I on video together would be a great way to celebrate! We agreed!

It was definitely a team effort. My mom came over to watch Maverick, and our friend came over to man the camera. We made it to the last two minutes of the workout before Maverick decided that he was hungry so we had to stop filming briefly so I could feed him, and jump back into the end of the workout. It was so much fun though! I really enjoy working out with Jesse and all of you at the same time!


Maverick is a Happy Baby during Tummy Time!

I also want to feature some success stories from you guys as a way to celebrate 5-years of BenderFitness. If you want to share you photos/stories please e-mail me at FitnessBender@gmail.com with the topic BenderFitness Success Story. The truth is, without all of you, and the hard work you put in every day we wouldn’t be where we are today with this website. You keep us motivated to put in all of the hard work behind the scenes and in front of the camera.

Thank you to each and every one of you for working out with us! We are sending virtual hugs from our family to yours.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X

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32 thoughts on “30-Minute HIIT: Total Body Workout & Fat Burn

  1. Katherine

    About to start this workout! I hope my abs can handle it they’re still sore from the stability ball workout the other day. I LOVE being sore though it means I got a great workout and my body is changing!
    Thank you guys!!

  2. Erin J.

    Wowza! I survived yay! That was a great full body workout and just what I needed after slugging off a little this week! THANK YOU! Loved working out with BOTH of you!

  3. Cathrin

    Jesse is doing so well in front of the camera, it would be fun to see him more in Your videos, Melissa. Like if you’re too busy with Maverick, I [and probably many others] would be enjoying working out with Jesse.
    You two are amazing!
    Do I have to support you on Patreon or can I use your “Buy Me A coffee” button on your blog instead?

    • benderfitness

      Hi Cathrin,

      Thank you! I will let Jesse know. 🙂 You can absolutely use the “Buy Me a Coffee” button instead! We appreciate all support. Thank you so much!


  4. Mel

    You guys need to do more of these together. I did a huge run and was only going to do 15 minutes of this, instead I did the whole thing. You look great Melissa, keep it up!

  5. Denise

    I just love you guys❣️❣️❣️❣️
    I’m coming back from a very rough full hysterectomy back in April and let me tell you… this kicked my but. Finally the dr. gave me clearance.
    You’ve been kicking my but since almost day one with Bender Fitness. I think I’ve done pretty much all of them up to this past April. I have a little catching up to do.
    Wow, I can’t believe how hard this was. Thank you again.
    See you tomorrow. Better be sore than sorry!

  6. Thank you so much for another great workout. I’m not sure if my first attempt to reply went through. So real quick I just wanted to tell you how much I appreciate you guys.
    Happy Halloween

  7. Katie

    Awesome workout! Thank you for all your efforts to make your blog successful. I am very grateful for the ability to just click and workout! Such a great resource to help me maintain a 100 lb weight loss!

  8. Katie

    This workout is exceptionally brilliant- both of your energies together on camera make for an extra fun sweat session! These particular exercices were artfully sequenced and fantastic in the 30/50 format, as I felt a satisfying balance between “burning out” my legs with lunge and squat jumps and “gentler”/lower impact exercises that brought on a slower burn and allowed me to just enough catch my breath to push it out during the next cardio interval!! I absolutely love this workout!!! Thank you so for your amazingly dedicated and inspired work, Benders!! Abundant blessings to you!

  9. Krista

    Can I just say that I LOVE that you had a baby and you are not afraid to share your “losing the baby weight” journey with us!
    I followed you before I got pregnant and through the first trimester of my pregnancy and then followed you again after I had my baby girl.
    So when I saw you were pregnant, I was super happy for you (Because being a mom is the hardest thing but the most wonderful, incredible and amazing thing ever!) I was anxious so see what your plans would be postpartum. I love, love, love seeing someone else go through the process. I also appreciate you telling us that you needed to stop your workout to feed Maverick, then you came right back and finished it. I know some women get frustrated when a workout gets disrupted. I have heard women say that if they have to stop they will never go back and finish. You are doing great things for us mommy’s!
    Thank you!

    • benderfitness

      Thank you so much! Being a mother truly is the most amazing experience I have ever had. It definitely can make working out more challenging though!

  10. Amy

    LOVED the video and work out! Jesse’s reminder to breath deep during cardio was super helpful! And Melissa, you were wonderfully encouraging as always. Thanks!!!!

  11. Nicole T

    You guys make such a dynamic team. Jesse, your high knees were out of this world and of course, Melissa you are an inspiration!! Thanks for mixing it up Team Bender, I always enjoy your workouts. I am dripping with sweat

  12. Laura C

    Determined to have a better/healthy year and get fit. My first actual workout (besides walking on the treadmill) and it was great!

  13. Rachel

    This workout kicked my butt! It was a great motivator having you two together. You pushed each other, and that pushed me even more. Thanks!!!!

  14. Nicole from Sydney

    Well I couldn’t go past this oldie but a goodie! I took a hit and a burn in all the right places, thanks Melissa and Jesse!

  15. Leslie W.

    Hello Benders,

    Great workout, I’m currently 27 weeks pregnant and implemented some modified movements throughout this HIIT circuit. I felt that good workout burn and sweat, while pacing myself since I have little one on board. Thanks for these great workouts and Melissa I’ve also been doing your pregnancy workouts which are just doing my body wonders this second time around for me. Thanks again for sharing your passion and workouts. The Best!!!

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