22 Minute HIIT Full Body Home Workout: Body Weight/No Equipment

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Hi Everyone!

It’s workout time again! Are you ready to get sweaty? I hope so! I know I am ready for a great workout. Today’s workout is a 22-Minute Total Body HIIT. This is one of our Boot Camp Classes.

My plan is to film a new workout today. My fingers are crossed that my son is amenable to my filming schedule! I have so much that I want to share here on BenderFitness, but it’s been crazy trying to get stuff done with a newborn. I have to re-start any projects multiple times throughout the day and that just makes things take longer.

I updated the Booty Sculpt Challenge Move of the Day Playlist. I will be adding a new move today. I created a playlist on Youtube to keep it easy to find the daily exercise. I will continue posting moves until the end of the month.


I will see you all soon with a new workout! I hope you enjoyed the last Live Workout in my BodyRock Mom workout series. I posted the video on my Facebook page. 🙂

Can you guys believe that we are just a couple days away from Thanksgiving? Jesse and I celebrated with my side of the family on Sunday, and we will see his side of the family Thursday.  I made my Honey Balsamic Brussels Sprouts and a healthy cookie dough dip. Even the kids loved the dip! Do you have a favorite healthy holiday recipe?

Have fun today!

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


*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs
High Knees (Cardio Burst)
Jumping Jacks (Cardio Burst)
Superman + Pushup: Part 1
Superman + Pushup: Part 2
Superman + Pushup: Part 3
Superman + Pushup: Part 4
Superman + Pushup: Modified Pushup
Alternating Supine Bridge Knee Flexion: Part 1
Alternating Supine Bridge Knee Flexion: Part 2
Alternating Supine Bridge Knee Flexion: Part 3
X-Jump: Part 1
X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2
Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1
Side Lunge Squat & Leg Lift: Part 2
Lunge Jump: Part 1
Lunge Jump: Part 2
Spiderman Pushup: Part 1
Spiderman Pushup: Part 2
Spiderman Pushup: Part 3
Spiderman Pushup: Part 4
Chair Pose: Modification for Jump Squat
Jump Squat: Part 1
Jump Squat: Part 2
Full Circles: Part 1
Full Circles: Part 2
L-Sit to Table: Part 1
L-Sit to Table: Part 2
L-Sit to Table: Advanced Modification
Goddess Pose Lifts: Part 1
Goddess Pose Lifts: Part 2 (Alternating Heel Lift)
Goddess Pose Lifts: Advanced Modification
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Burpee: Part 4






5 thoughts on “22 Minute HIIT Full Body Home Workout: Body Weight/No Equipment

  1. Bea

    Thanks Benders! I nearly died! After completing the 6 week post partum challenge, I had to take a month off exercising to DIY redo our kitchen (it’s not finished yet), but I realized that I can’t not exercise for longer. I’m raising my own little girls & only do my own stuff when my baby sleeps. Needless to say that she’s a power napper! Today I was really thankful for that. LOL

  2. Anonymous

    I did this workout again for I might over eat a few desserts today! On second thought I just might have to do a second workout.❤️Happy day!

  3. Hellllloooooo
    I have been off the bender fitness for a good 2 years as I took up yoga. Man, this was touch. I managed to get 15 minutes in and then got a little dizzy so I stopped. I hope to stick with one of your hiit training sessions a day with my practice of yoga. Happy days to you both on your little one.

  4. Natalie

    This is the first time I did this particular workout. Another great one! I’m not usually laughing during workouts, but Jessie always cracks me up!

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