Are you ready for a quick workout challenge? Today’s workout only takes 15-Minutes Per Round. It is a full body workout, and it requires no equipment. Be sure to warm-up first to maximize the benefits of your workout.
Warm-ups should always be dynamic (moving) to get your blood flowing and get your body ready to work hard. You actually burn more calories and workout at a higher intensity after a warm-up.
I had some more video issues while filming this one, so if you see little editing cuts in the video that is why. The baby woke up, and was a perfect angel while I was filming, but for some reason the video cut out half way through the workout! Technology has not been friendly with me lately, but we are working on our issues. 😉
I have decided that for the rest of the month I am going to do 10 Sun Salutations per day. This morning I got in 5 before my baby needed me, so I am going to do 5 more this evening. You can check out the video here: Traditional Sun Salutation-Surya Namaskar if you aren’t sure how to do a Sun Salutation and want to join me in the challenge. That link also has a Fitness Fusion variation on Sun Salutations, but I am just doing the traditional version. It is a great full body routine that focuses on both strength and flexibility. Yoga always reminds me to be more present, and focus on form and the mind body connection.
Jesse and I also took Maverick outside for a nice walk this evening. We had a busy day, so it felt great to get outside and move!
I hope you enjoy today’s workout! If you haven’t checked out Jesse’s video on Proper Running Form you can find it here: 6 Tips for Proper Running Form.
See you tomorrow!
PS You can find me on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1
PPS Don’t forget to check out my BodyRock Mom workout series on the BodyRock.tv Facebook page Live on Monday’s at 2 PM. Maverick was a special guest in today’s workout, which I did while Baby Wearing.
Buy a Gymboss now. Timer Set for 15 Rounds of 10/50
1. Burpee 0:58
2. Runner’s Lunge Lift 1:58
3. Runner’s Lunge Lift 2:58
4. Down Dog Lift 3:58
5. Burpees 4:58
6. Side V-Up 5:58
7. Side V-Up 6:58
8. Walking Pushup 7:58
9. Knee Drop Boat 8:58
10. Burpee 9:58
11. Side Lunge Elbow Tap 10:58
12. Side Lunge Elbow Tap 11:58
13. Pushup Jack 12:58
14. Warrior III Chair Squat 13:58
15. Burpees 14:58
My BodyRock Mom Workout with Maverick as a Special Guest:
12 thoughts on “Full Body HIIT: 15 Minutes Per Round No Equipment Workout”
It would be awesome if you could do some more workouts while baby wearing, I think a lot of moms would appreciate not having to wait for baby to go to sleep before getting in a workout
This was great!!! The last set of burpees were tough but pushed all the way till the end. Short and sweaty. Thank you! Maverick is too cute!!
Finished your 6 week challenge today. Thank you, it was fun. Having an 18 week old baby & a toddler didn’t make it easy to get my workouts done every day, but I managed to do about 4 a week. My baby is a power napper, so I could only do 1 round most of the time. I actually took before photos the day I started, I still need to loose a lot of weight, but I can definately see a drastic change. Especially my tummy. My husband & I (with kids in pram) started running yesterday. I read your “running for beginners” post & it sure helped. Thank you for that. Going on holiday end of this month & I would love to wear my bikini again! I still hate burpees though!
Great workout today Melissa
This was a great workout today 🙂
Hi Melissa! Just wanted to thank you for such a great 6 weeks!! I just now finished the 6-week postpartum workout challenge. I lost 8 pounds, and I’m sure a bunch of inches. Sadly I didn’t think to take my measurements, but I will, and then continue onto something else! I’m actually 16 and 13 years postpartum haha (it does not make sense at all that I have 2 teenagers!!), but I thought this challenge would be a good place to start — it was that and much more. I had gotten so bored with my regular old cardio and workout routines. My daughters sometimes even join me — “you’re working out with Melissa Bender?? I want to do it too!!!” I still struggle with alot of the moves (planks, pushups, squats), but I’ve gotten so much stronger, I just modify where I can and hopefully will work up to more complete movements…I guess I’ll fake it til I make it! Anyway, my question is what do I try next? I know you’ve got all kinds of workouts and challenges on your website, but I’m curious if you recommend a logical next step to build upon what I’ve achieved so far, something that I can follow, a la the 6-week postpartum challenge. Thanks again, you are such an inspiration!
I am almost done your 6 week postpartum workout regime, I am wondering where to go to next in terms of working out as I would like to follow your progress from the end of this workout series. I tried to find a lead in your blog posts with no success. (yes, I am behind a few months)…
All the best,
My website has an Archive Section that has a monthly breakdown of everything I have ever posted.
This is the archive for November: https://www.benderfitness.com/2016/11
Here is December: https://www.benderfitness.com/2016/12
Let me know if that is what you were looking for, or if you need any more help!
I just wanted to say thank you so much for all of your workout videos and advice. I have been following for a long time, but fell off after having babies. I hadn’t worked out for over 2 years and this was just what I needed to get back on track. The past 6 weeks were hard, but I got through each workout. I wondered what you would recommend as a next step? I was going to try your 10-week program.
Thanks so much for being such an inspiration!
The 10 week program is a great next step. I am working on an exciting new program, but it isn’t ready yet. 🙂
Hi Melissa, Am mom of 2 girls. Aged 4 and almost 1. After my second pregnancy I was weak tired.. had put on lot of weight… Once I decided to get back in shape I stumbled upon ur video on YouTube (postpartum challenge). I started exactly 6 weeks back was religiously following the routine with clean eating. Initially I can’t plank or push up or squat or lunge… I have completed the challenge today. Lot of positive changes in my body and mind. I was 72kg when I started 67 kg now. Lost few inches. I feel energetic, strong and flexible. I was not even able to getup from floor without some one’s help. Now I side plank and get up…. I do plank push ups I do 50-100 squats a day ..Am stronger and healthier because of u. Thank u. Am starting ur 30 day challenge from tomorrow. God bless u and ur family!!!
Comments like this….This is why I do what I do.
Thank you so much, and thank you for working out with me.
From our family to yours, much love and well wishes. <3