Leg and Belly Blast: Fat Burning 15-Minute HIIIT

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Hi Everyone!

It’s workout time! Today’s workout is a great total body HIIT, that is focused on the legs and belly. One round will take only 15-minutes per round. You can repeat the workout to make it more intense. This is a wonderful routine to help you shape your body with strong, lean muscles.

Don’t be afraid of muscles, they make you stronger, healthier, improve your metabolism (and the number of calories you burn during every second of the day), and they give your body shape. When I was younger I was worried that using weights would make me bulk up, but bulking up takes quite a bit of effort work, strict diets, and heavy workouts. It’s funny to look back, and see how much I have learned about exercise and the human body along the way.

I have to admit, lately, getting in my workouts has been a very big challenge. Maverick had his vaccinations last week, and his schedule was off for a few days. I did get out for some nice walks with him during the week as well. I think it’s important for both of us to get outside. It seems like every time I get a schedule down it changes, and that has been tough with filming and blogging.


My happy baby boy. He makes a sound when he wants me to look at him, and this is his response when I do. He melts my heart.

There were a few days there where my mind wanted to workout, but my body just didn’t seem to have the energy to make it happen. One thing is for sure, every time my baby boy gives me that big, bright smile of his I am filled with joy and thankfulness. He is such a happy baby, and every time he smiles at me my heart melts all over again.

We tried his first food last night (acorn squash), which he didn’t seem too thrilled about. I am making his food at home, so it will actually help me stay on top of meal prepping and food planning for Jesse and I as well.

I am working on a new meal plan (I have shared a few basic plans in the past). I am also going to be sharing my sister, Jessica’s, journey to getting back in shape after two babies and poor eating habits. I will be teaching her how to meal prep for success throughout the week, and focusing on healthy eating, and basic strength building before progressing her to harder workouts.

Just a few things to look forward to!

I hope you all enjoy today’s workout!

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

Buy a Gymboss now. 10/50 Second Intervals
Equipment: Dumbbells, Chair, and Yoga Mat.

1. Full Body Mountain Climber
2. Chair Rows
3. Russian Kicks
4. Bicycle V-Up (right)
5. Bicycle V-Up (left)
6. Burpee
7. Split Squat (right)
8. Split Squat (left)
9. Sit to Stand Hop (right)
10. Sit to Stand Hop (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Russian Twist
14. Side Plank Elbow Tap (right)
15. Side Plank Elbow Tap (left)

Repeat 1-3X

6 thoughts on “Leg and Belly Blast: Fat Burning 15-Minute HIIIT

  1. Anonymous

    Getting the workouts in is so hard sometimes. I figure, when my kids are a bit older, I’ll again have the time to stick to a routine like I once was able to. The infant/baby/toddler stage is tough and ALWAYS changing!! I just fed mine her first bite of food (swt potato) yesterday and she basically spat it at me. None of my kids liked food at first. I think they preferred I breastfeed constantly…

  2. Anonymous

    I look forward to this work out!
    I agree with you about getting outside everyday. Our hardest days are the ones where we stay inside.
    Those early months are the most unpredictable! Things eventually become more routine with naps and meal times. You’ll get those dependable little breaks by 12 months for sure.
    Thank you for keeping us busy with all your great posts.

  3. Joanna

    I think eating is 80% of maintaining weight, especially for us mothers, i struggle with this, I have to be on and think about what I am eating as well as how much. Tell your sister not to be to hard, everyday just try. Thank you for your workout Melissa. Always in the journey!!

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