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

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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!

15 minute burn

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.

post workout burn

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

-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: https://www.patreon.com/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

9 thoughts on “15 Minute Cardio HIIT Fat Burn + Quick 5-Minute Mommy & Me Workout

  1. Anonymous

    Hi Melissa, I have a fit but surge like u. Should I start the exercise function before my warmup? I ask bc after my warm up my heart rate was 130 bpm and it pretty much stayed there. I only got 48 cal burned doesn’t seem right cuz I was pretty sweaty. I’m 36 yo

  2. Reann

    Loved the workout with baby. I have looked at other sites for mom and me workouts because my little man wasn’t going along with me schedule. ;). So glad you are making some.

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