12-Minute: Quick Total Body Sculpting HIIT Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted a cardio video below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

I posted two cardio workout options below. You can pick the one that is most appealing, or even do all three videos together. I am a day behind on the 30-Day Move challenge, so I will be posting two challenge moves today. I apologize for that, I was not feeling well yesterday & I took the day fully off, and did a whole lot of nothing. I just focused on playing with and taking care of my son.


During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.


I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

I will have more recipes to share with you. I will post them as soon as I have a chance!


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: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50. 

  1. Squat Press
  2. Spiderman Plank
  3. Runner’s Lunge Pulse-Right
  4. Runner’s Lunge Pulse-Left
  5. Bent Over Row to Fly
  6. Table Leg Press-Right
  7. Table Leg Press-Left
  8. Rock the Boat V-Up
  9. Elbow Tap Side Plank-Right
  10. Elbow Tap Side Plank-Left
  11. Down Dog Hop-Right
  12. Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

  1. High Knees
  2. Mountain Climbers
  3. Burpees
  4. High Knees Lateral Jump
  5. Frog Hopper
  6. Plie Jump
  7. Tuck Jump Burpee
  8. Russian Kicks
  9. Heel Tap Squat Jump
  10. Donkey Kick

Repeat 1-3X

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 2: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat 1-3X

6 thoughts on “12-Minute: Quick Total Body Sculpting HIIT Workout

  1. Suzie Kropp

    Great workout! I did 2 rounds of the Hiit, 2 rounds of the challenge move, 10 burpees and a quick 1 mile jog because it’s a beautiful day! Thank you for sharing your workouts! I get bored with workouts easily so I love having so many different variations and options.

  2. Kate

    Those down dog hops were INTENSE! I really love/appreciate hearing the backstory with your workouts and how you squeeze stuff in around Maverick and life! It always reminds me something is better than nothing. 🙂

  3. Rhonica

    Wow! Did 2 sets of burpee/hi knees cardio. Harder than expected. Love the fact that you give us other options for cardio bc running is just not my favorite. Thanks Melissa

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