10-Minute: Quick HIIT Total Body Workout-No Equipment + 10-Minute Cardio Fat Burn

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Hi Everyone!

Welcome to the first workout of the week! We are trying out a new weekly workout schedule to help keep us all (myself included!) on track. The schedule will be a combination of new workouts (like today) and previously posted workouts. It will run Sunday-Saturday, but you can adjust the days to fit your schedule.

Remember, one of the best ways to be consistent with your workouts is to make sure you are following a workout schedule that you can stick to. Schedule time with yourself to make it happen, and treat it like you would any other appointment.

For today we have two 10-minute workouts. You can do them consecutively, or split them up AM/PM and get in two workouts for the day. Or you can choose to do just one workout. If you are doing just one workout I recommend the Total Body HIIT.

The first workout is a 10-Minute Total Body HIIT and requires no equipment. The second workout is a Cardio Fat Burn and uses a jump rope for the first 5 exercises. If you don’t have a jump rope, you can do rope less jumping. Remember, where there is a will there’s a way. Modify and make it happen!

Let me know what you think of the workouts, and if the schedule is helping, by commenting below and/or on Facebook, Instagram, or whichever social media site you prefer. I am looking for feedback.

Have fun with this workout! Push through it, focus on form, and work up an awesome sweat! I know I did!


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.: Set Your Timer for 10 Rounds of 10/50.

  1. Decline Spiderman Mountain Climbers
  2. Butt Tap Squat
  3. Lunge Jump
  4. Scissor V-Up
  5. Split Squat Pulse-Right
  6. Split Squat Pulse-Left
  7. High Knees
  8. Boat Twist
  9. Down Dog Leg Lift-Alternating
  10. Burpees

Repeat 1-3X

*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

9 thoughts on “10-Minute: Quick HIIT Total Body Workout-No Equipment + 10-Minute Cardio Fat Burn

  1. CeXochitl DeLaTorre

    Awww! Love baby’s commenatry in the background! While my little ones are a bit older (7 and 12), I’ve used your workouts throughout my pregnancies and after. Thanks for showing us mamas how to stay healthy. Happy holidays!

  2. Katherine

    At first I couldn’t find the schedule and I was wondering if I was missing something, but I found it under programs. Thank you Melissa this will be so helpful when I’m planning my workout at night for the next day morning.

  3. Chelsea

    Love the new vid!! The other 10 minute one is awesome as well. Really felt the burn in my core during the decline spider mountain climber. Can’t wait for the workouts this week. Thank you so much!!!

  4. Diana

    Awesome sauce!!! Thank you for the schedule – so great!! Boat Twists = Wow!!! Am behind a day but love the workouts & your little guy was cheering you on!

  5. Suzie Kropp

    Love having a weekly schedule! Definitely helps me make time for a workout. I did two rounds of the 10 minute total body and 1 round of the cardio. I had to substitute burpees for jump squats though because my wrists are feeling weak and sore today. Thank you for keeping motivated!

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