Site icon Bender Fitness

15 Minute Cardio HIIT Fat Burn + Quick 5-Minute Mommy & Me Workout

Please follow and like us:

Good Morning Everyone!

Before we get to today’s workout I want to thank you for the amazing support you all gave me in response to my post Open Letter to the Commenter Who Said “Having a Baby Ruined My Body”. Your support (as always) has been tremendous.

Today, I have a brand new, Quick Mommy and Me Workout video with my son, Maverick. This is the quick exercise routine that I do with him on days when getting in a more formal workout just isn’t working. I also included a 15-Minute Cardio HIIT for those of you looking for something with a higher burn today! In the photos below you can see the burn after one round, and after two rounds. I also posted a link at the bottom of the page to the BodyRock Mom Live workout I did yesterday. So that’s three workout options for today!

Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

My workout outfit in my cardio HIIT video is from Affitnity. They have a lot of fun fashions, and you can get 15% off with the code BenderFitness at checkout.

After two rounds! 441 Calories burned in 30-Minutes

I hope you enjoy today’s workout! I am filming a new workout today. We are having beautiful weather today so I want to take Maverick on a walk or run.

I will also be posting a daily Lower Body Move Each Day this month. It’s a Booty Toning Challenge, so you can add the move to your workout of the day. I am working on getting that posted next. See you soon!


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:

-10 Reps Per Exercise (or to baby’s tolerance!)
***These exercises can also be done with a weight, or body weight only****
****Only do these exercises with baby if the baby can hold up their own head. Do not complete reps to exhaustion. Baby’s safety is always #1!*****

  1. Chest Press/Baby Fly
  2. Baby Twist
  3. Crunch & Tap Baby Kisses
  4. Hip Press
  5. Pushups or Plank

Repeat 1-5X throughout the day.

Buy a Gymboss now.! Set your timer for 15 Rounds of 10/50.
Help BenderFitness:

  1. Mountain Climber
  2. Burpee
  3. Lunge Jumps
  4. Frog Hopper
  5. Low Jack Hop
  6. Single Leg Heel Tap Hop-Right
  7. Single Leg Heel Tap Hop-Left
  8. Pushup Jack
  9. Squat Jump
  10. Russian Kick
  11. High Knees
  12. Mountain Burpee
  13. Lunge Hop-Right
  14. Lunge Hop-Left
  15. Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

Exit mobile version