15-Minute Total Body HIIT: BodyWeight Workout

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Hi Everyone!

It’s that time again….Workout Time! Are you ready? I hope you said yes.

Today’s workout is only 15-Minutes Per Round. It is a full body workout, and you don’t need any equipment. Push yourself to get in your maximum number of reps during this workout, while simultaneously focusing on good form. Sacrificing form for speed is never a good idea, because you risk injury and you aren’t getting the full benefit of the workout move.

If you aren’t sure about the moves, scroll through the video as a quick tutorial before the workout and you will be ready to hop in.

I have been super busy the last few days. I have had the opportunity to go into work (for my Occupational Therapist job) 4 days this week, so I have been doing that. I am actually going in for a little while again today to do another evaluation. The past two days I haven’t had enough time to get online, so I wanted to get an early start and get this workout posted for today.

I will be filming new workouts this week. Last week I got in three brand new workouts and two days of running. This week I would like to do three new workouts and three days of running. I am slowly, but surely getting more into a routine of blogging, and working out while taking care of Maverick.

These were the new workouts last week:

40-Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender 

Total Body Workout with Fat Burning Cardio: 16-Minute HIIT 

Core & Butt Workout with Fat Burning Cardio: 16-Minute HIIT

Speaking of Maverick, today he is 5-months old! How is time flying by so quickly? We are very excited for his first Christmas. He hasn’t quite mastered crawling yet, but he is trying already! He rolls around everywhere and loves to laugh and play. He watches Jesse and I during workouts with intense interest.

Maverick's first photo with Santa.

Maverick’s first photo with Santa. Story time & nap time. <3

Well, I hope you all enjoy today’s workout! I need to get ready for work!


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

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

Repeat 1-3X


6 thoughts on “15-Minute Total Body HIIT: BodyWeight Workout

  1. Kristen

    I looove Maverick’s picture with Santa. It is super sweet and the cutest ever! (My 3 kids are afraid of Santa.) And what a *cool Santa* to pose like that!

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