Site icon Bender Fitness

15 Minute HIIT: Total Body Workout with a focus on Core & Fat Burning

Please follow and like us:

Hi Everyone!

I hope you are ready for today’s workout! I found it challenging! This is a full body workout, with a focus on Core strengthening. I also incorporated plyometric movements for an added fat burn/cardio challenge throughout the workout. Focus on proper form throughout. Good form is how you prevent injury. Push yourself for maximum reps.

In this workout I use one dumbbell and a stability ball. If you don’t have the equipment don’t worry! The weighted exercise can be done with body weight, or something from around the house. I demonstrate a variation for the exercise I do with the stability ball. There is always a way to modify, so you can do the workouts with what you have at home.


Feeling Good Post-Workout

I went through this workout once. I was hoping to get in a second round, but I wasn’t able to fit it in today. So if you have time, do a second round for me! I may actually end up repeating this workout, because I enjoyed the challenge a lot.

I posted a Healthy Cookie Dough Recipe: High Protein Snack, yesterday. I brought it to my family’s house for Thanksgiving, and even my nieces liked it! I have also served it to friends, and no one suspected they were eating something healthy! I have a brownie dip recipe that I need to share soon too. It’s delicious with sliced apples or graham crackers.

Tonight I made Cauliflower Chicken Fried “Rice” for dinner. It was tasty, and simple to make. Let me know which recipe you would like to see first (Healthy Brownie Dip or Cauliflower Fried Rice) in the comments below.

Gambit says hello!

I hope you all enjoy the workouts, and the schedule for this week! Let me know what you think, and how you like the 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:

Interval Timer: 15 Rounds of 10/50

  1. Supergirl
  2. Lunge Jump
  3. Down Dog Leg Lift-Right
  4. Down Dog Leg Lift-Left
  5. Jump Squat
  6. Ab Pull/Decline Pushup or Frogger Pushup
  7. Jumping Jacks
  8. Reach Through Abs-Right
  9. Reach Through Abs-Left
  10. High Knees
  11. Pendulum Squat
  12. Plank Series
  13. Wood Chopper-Right
  14. Wood Chopper-Left
  15. Burpee

Repeat 1-3X
Optional Cardio Addition from Weekly Workout Schedule.

Exit mobile version