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

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

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.

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

  1. Maria Bjørg Jepsen

    Great, fun and waried workout Melissa – thank you for all that you do for us! You truly are an amazing person. Merry Christmas and Happy New year <3
    Hugs from Maria, DK.

  2. Tiffany Sponagle

    I have been reading, watching, listening to everything you have avilable, or well, alot of your stuff , for a long while, and I have been super interested in it! Also watching, listening, learning, tc, the moderation 365 stuff with Jill Clomen, and a few others . . . ., checking it out! I like to be really well informed, and educated, on things, before making any decision!
    Which, maybe part of my problem, much OCD to be dealt with, perfectionism, and everything else! ANYWAYS!

    I am someone overcoming some serious exercise addiction, and need/want for it . . . . I am getting back to a healthy weight, and I do need to build some muscle, etc . . . . I had my dream body and totally, went to far, and dropped some weight, etc. i am trying to get back on my feet. I know mentally, I need the help with learning and dealing with the stress, anxiety, and everything else that comes along with cutting back miles of daily exercise. I have gone from 3 hours a day to 1 + a bit – and I had to take weights out for a bit, as part of this . . . . . . so, i still totally have some mind-set things to over come with “FOOD” and allowing some change, variety, loose the measuring, carb watching, etc. . . . I have a really healthy, tight, diet, but, that being said, I do eat “large” portions, but, a lot of the same things, and there is def, anxiety around new foods, going out, social events, gathering, company…. I completely stall… I pack alot/most of my food everywhere I go, etc, I may not count/track every meal macro every time, but, I have a general idea, and have been doing it for a while, and, then anxiety is def there . . . I SO need to break free of a lot of things with food, and exercise and bondage, etc . . . . And could def use the help/coping strategies to deal with the worry, stress, anxiety that comes with getting that balance! Its become an issue with my whole family now….. started out for pure and honest, wanting/enjoying running, being active, etc, and over the years has turned into a time stealing addictive monster the control my life and freedom. Im cranky, burnt out, tired, grump, and restricted!My biggest GOAL is to have BALANCE. Healthy balance. I know I dont need 2 hours or more everyday, working out, walking, cardio, etc (my workouts used to be long and INTENSE, then, then intensity starting dropping because I was getting so Burt, but, then, they were getting longer, and longer, longer, less intense, less, and lessssss, until I was so tried, I had to drop the weights, and just kept walking more and more, because, me, a runner of years, because so tired, I couldn’t even run anymore!) anyways . . . . like I said, I had my dream body, I wanted to maintain it, and I was SOOOOO scared to drop any time, change to much, eat more, etc, that I might sacrifice my image! What would others say, I would hate me, I want it, I worked hard it, etc, etc . . . I have like NO confidence, NO self esteem, etc, but yet ,,,having this body, that I kept/keep hidden from EVERY ONE (even my husband ) was/is SO important to me . . . SO again, without to much details here and length…. my biggest goal, is finding out what is…. but, finding and doing, what is reasonable and healthy with Diet, and with exercise! Like, honestly, WHAT IS a reasonable amount of time, for a busy mom to have,spend, and do, for a workout Everyday ? How long….and what type/what workouts ?? How do I balance a healthy workout routine, that is reasonable, and not to long, and what is to long, with a healthy diet . . . . I always get SOOOO freaked out, that if I eat the same say “family” meals I cook for everyone else, and have “normal” foods all the time, and have a healthy balance, and this “moderation” and everything, that with shorter workouts, I may as well say good bye to a nice looking/reasonable looking body . . . . I keep thinking there has to be a way to not workout 2,3,+ hours a day, and eat normally/somewhat normally, and still look great ??? i know I need help in this, and its been years of knowing/reading/studying/hearing differently, but, doing it, is SO much harder, then, when I do try it, Ive not stuck to it . . .

    Wondering if you can suggest one of your or someone elses , etc, workout programs, or routine, or route to go, for something like this ? Do you have something you recommend ? Is / are your programs/stuff suitable / good for me/something like this?! I was going to do it, but, the time thing, scares me crazy! But, I know I need change, but, I wonder how much I would freak . . . but , having that much extra time, would be a hard thing to turn down! I was also thinking of your food info, etc, do you offer anything more specific on this, Ill take ANY help, recommendations, suggestions, you give!Books, programs, etc…etc…
    Wondering if you could offer some advice, programs, or suggestions, to help me get moving along!

    I was also looking at, following, reading,etc. ME (metabolic Effect/Jade Tetra stuff), and his workouts, like the MET/ME stuff, and other things he has ?? Is this something you recommend ?
    There are other things I have seen also like Coach Scott Able. I dont know if you are familiar with these, or would recommend them or not!

    THANKS SO MUCH! I SOOOOOOO look forward to hearing from you!!


    • benderfitness

      Hi Tiffany! First of all, I am glad that you want to focus on getting healthy again, and taking control back in your own life. There are doctors who work with people who are suffering from Orthorexia, and I would definitely recommend finding someone in your area who can help guide you through this. As with anything in life, in exercise you also need balance. Exercise and diet should be something that is improving your life, not limiting it.

      Most research shows that you do not need more than 60-minutes of exercise per day. There are many days that I do only one 15-Minute Round of my workouts, and other days when I do one round + a 30-minute run, or up to 3-rounds of the workout (for 60-minutes max workout time). There are very rare exceptions (IE if I teach a 60-minute yoga class and also do a 30-minute run that day, or if I am training for a half and I do one long run per week).

      When I did my NPC Bikini competition I did sample meal plans of what I was actually eating during the process, as well as shopping lists, and recipes. Here are some links: https://www.benderfitness.com/category/diet. I don’t eat “clean” 100% of the time.

      I think the main thing to focus on is healing both mentally and physically. Food is not your enemy, and exercise shouldn’t be either. I don’t know what your ideal body is (everyone has different ideas), but if you can’t enjoy your life because your diet and exercise program are all consuming, and you don’t feel good about how you look, it is definitely time for a change. Look into finding someone to talk to who is familiar with Orthorexia (I am not a doctor, so I am not diagnosing you, but what you are describing is very consistent with Orthorexia).

      Also, you will find that when you start cutting your exercise length down again your body is going to respond well. I am wishing you the best of luck on your journey. Please keep me posted on how you are doing.


  3. HG

    Cauliflower fried rice! And so much respect for you. Thank you for posting this 6 month series. You saved me after my first baby and now you are saving me again after my second. Getting the core built back up is a grind and your workouts embrace that better than anyones!

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