15-Minute Cardio HIIT & Body Sculpt Home Workout

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Hi Everyone!

Today is the final day of my Original #30DayWorkoutChallenge! WooHoo!!! You did a fantastic job making it all the way through the challenge! So let’s make it through the final workout!

Today’s workout is 15-Minutes per Round. This is a Cardio HIIT workout. This workout incorporates cardio burst exercises to get your heart rate up, your metabolism revved, and your body burning fat. It also incorporates plant of body sculpting moves.

Push yourself for maximum repetitions during each exercise. It’s okay to breath heavy and work up a sweat! That means you are challenging yourself, and that is what we are going for. Breathing heavy does not mean you are out of shape, it just means that you are pushing yourself. Challenging ourselves is the way that we improve.

This is the last day of this challenge. Let’s keep the momentum going with a new workout challenge next month. I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now! Let’s use the momentum from this challenge, and keep ourselves motivated into February.

For many people the motivation that comes with the New Year has worn off, but it takes consistency to make our goals a reality. Don’t stop now!

I am giving away a free entry into my DietBet Challenge to two lucky individuals! I embedded the entry form here, but if it doesn’t load for you, you can find it on my Facebook page: @MelissaBenderFitness.



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 of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

Repeat 1-3X

6 thoughts on “15-Minute Cardio HIIT & Body Sculpt Home Workout

  1. Anonymous

    I love your workouts so much I’m a busy mom and these really help. I do have a question I’m trying to lose weight and just started my weight-loss journey. People have been telling me different things some say a 15 min workout will not help me lose weight and some say it will. Im just wondering do i need to do the videos 3x for them to help me lose weight. ( I’m just so confused) .

    • benderfitness


      One round of a high intensity 15-minute workout will help you lose weight when paired with a healthy diet. I often get in only one round (it’s trickier to workout now that I have a baby!)

      It is always a good idea to aim for 30-60 minutes total workout time when you are able to, but that can include a 15-minute workout + 15-minutes of walking, or repeating the workout 2-3X. Especially when you are just starting out, you don’t want to over do it.

      So start with one round and see how you feel. I hope that helped!

  2. Estelle

    Hi Melissa,
    I’m a french girl traveling around the world since two years now. I discovered you on internet because l was looking for fitness lessons during my different trips…
    Thanks to you, l was able to do my sport every day very easily…
    Now, l am on my way back to France.
    Not easy for me to return in my contry for many reasons…
    But l feel that l need extra motivation.
    I am like you, l need to move my body every day for my moral and physical well being.
    From the 1st to the 15th of february l will be in Vancouver.
    From the 16th to the 19th of february l will be in London.
    From the 20th to the end of february l will be in France.
    I am following you since two years now but l had an issue with my back 7 months ago…
    I have a sliped disc between L5 and S1 who is hearting me. It’s not new but l had to rest and to avoid violent jump and some exercices like hip lift…so l can do things like high knees or burpees but slowly, l can’t make a performance.
    l need to move every day. My body needs to move otherwise my back hurts !
    So l am swimming 2 kms for my cardio 4 times a week and l am doing your lessons every day and repeat them 3 or 4 times following your recommendations…and l always find a solution for my back when l can’t do your exercises 🙂
    My boyfriend said to me that subscribe to your challenge will be a bad idear during our return to France but l have the feeling that it’s a good idear, so l let the game decide for me 😉
    Thank you for all you are doing and all you are sharing with every one…
    Good luck for your challenge !
    Kisses to you and all your family including your beautiful cat

    • benderfitness

      Thank you so much! I hope that your back heals quickly! Here are some of my Low Impact workouts: https://www.benderfitness.com/category/low-impact They might help as you heal. Be sure to listen to your body.

      It sounds like you are doing a fantastic workout routine with the swimming and workout combinations. I hope you have a wonderful month with all of your travels!

  3. Leah

    Hi Melissa! I, too, have started an anti inflammatory diet. I found that it is not an extreme variation from the way I’ve always eaten, but giving up peanut butter, diary and coffee (I’m starting to shake just TYPING this!!!) is causing me some anxiety : ) My question to you is, much research has been done concluding that most humans (if not ALL) were never geared to properly digest cow’s milk. I have a problem with dairy (but haven’t given it up completely until now). I am currently breastfeeding a 9 month old. Do you plan on giving Maverick cow’s milk when he is weaned? I know there are other sources of calcium (from food), but let’s be honest…it’s tough getting small children to eat leafy greens, etc., and I couldn’t get my other children to drink unsweetened Almond milk (I wouldn’t consider the sweetened version a healthy alternative). Just wondering your thoughts on this and what your plans are!! The pediatricians seem to push dairy!

    • Victoria Tripple

      My son would drink cow’s milk warm in a bottle, but not cold in a sippy cup. After we took the bottle away we couldn’t get him to drink milk. We give him two servings of yogurt, one serving of cheese and he will drink milk from his oatmeal/cereal bowl to get his four servings in. I think it would be very hard to get enough calcium without any dairy. Just my experience. But if you do give cow’s milk, consider not warming it, haha!

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