15 Minute HIIT: Total Body Workout with a Glute/Core Focus-No Equipment

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Hi Everyone!

Are you ready to sweat? Today’s workout has a focus on the Glutes and Core. That said, you will still get in a total body workout, because of the compound exercises used in this routine. My shoulders were burning by the end, and I had to switch out some of the mountain climbers and planks for high knees.

Remember, choose the option that is going to be best for you! The goal is to challenge yourself & push hard, while maintaining good form. Sacrificing form for speed will not improve your results. You want to get faster during HIIT workouts, while maintaining proper form for each exercise.

If you aren’t sure, watch the video first before following along. I was also able to post a photo tutorial for each exercise below, because Jesse helped me out with the filming.

This is Day 2 in our Weekly Workout Schedule. This is something new we are trying, to keep things easy and accessible for everyone. Let me know what you think! You can find the full schedule here: Weekly Workout Schedule. I want to know if it is helpful, and if it helps you keep on track. Don’t be afraid to adjust the days to fit your schedule.

Maverick helping me edit this week’s workout videos.

Have fun with today’s workout! Let’s finish the year off strong, and then go full steam ahead into the New Year!


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 40/50.

  1. Lunge Jump
  2. Sump Squat
  3. Pendulum Hops
  4. Back Lift
  5. Leg Series-Right
  6. Leg Series-Left
  7. Squat Jump Tap
  8. Plank Abs-Right
  9. Plank Abs-Left
  10. Double Leg Circles

Repeat 1-3X

Mountain Climbers


High Knees

Lunge Jump

Lunge Jump

Sumo Squat

Sumo Squat Part 2

Pendulum Hop

Pendulum Hop Part 2

Back Lift

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Squat & Tap

Squat & Tap

Ab Series: Part 1

Ab Series: Part 2

Ab Series: Part 3

Ab Series: Part 4

Double Leg Circle

Double Leg Circle

8 thoughts on “15 Minute HIIT: Total Body Workout with a Glute/Core Focus-No Equipment

  1. Cold_in_CO

    Love the new schedule! Helps me plan for the week, which means I’m more likely to get my workout in. I think it’s great what you’re doing BenderFitness; I’m so proud of you Melissa for taking the leap to stay home with baby. It’s a choice you won’t regret.

    Thanks for all that you do and got the great sweat today!!

  2. Nicole from Sydney, Australia

    Now those leg circles were just the bomb!! Thanks for waking up my shoulders this morning with the plank/mountain climber sequence! Have a great day

  3. Chelsea

    Great workout!! Shoulders are on fire!!!! Did the mountain climber/planks the whole time. Going for round two but def going to sub high knees instead. Excited for this awesome week of workouts. You rock!

  4. Nixjade

    Melissa I am always so encouraged when you have to stretch your shoulders – like oh, she’s human too! My shoulders are always going out before yours! Managed two rounds of this one and can’t wait to see how I feel tomorrow. Thanks for posting the whole week, really helps me plan ahead!

  5. Anonymous

    I really like the new workout schedule! I really had to push myself to keep up. Thank you so much for the videos!!! I stay at home with my children and it is so difficult for me to find the time to get to a gym. I couldn’t get in my workouts without you.
    Thank you again.

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