20-Minute HIIT: Shred & Shape Total Body Home Workout

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Hi Everyone!

Good job making it back for another workout! Welcome to Day 6 of my Original 30-Day Workout Challenge. Today’s workout combines cardio and dumbbells to give you a great burn. If you don’t have dumbbells you can do the exercises with body weight, or get creative and add some resistance from an item you have around the house.

This workout has some emphasis on the lower body, and tomorrow we have a full body workout on the agenda. If you need a second rest day this week you can skip this workout, and do another active/stretch day, and jump back into the schedule tomorrow.

You know your body best, so don’t be afraid to listen to it. Part of this challenge is about learning how to make healthy choices, and learning to recognize what your body needs.

I am off to work today, so I will not be getting my workout in until late this evening. It will also be the longest that I have ever been away from my baby, so that is going to be challenging for me.

6 Months Old!

Can you guys believe that my baby boy is 6-months old already? How is time passing so quickly?

Let me know how you are doing in the comments! Or tag me on your social media posts. Have fun with today’s 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

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

1. Mountain Climbers
2. Romanian Deadlift
3. Supergirl Push-up
4. Split Squat (right)
5. Split Squat (left)
6. Russian Kicks
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Spiderman Plank
10. Sumo Squat
11. Knee Drop Frogger
12. Curtsy Lunge (right)
13. Curtsy Lunge (left)
14. Single Leg Frogger
15. High Knee Twist


7 thoughts on “20-Minute HIIT: Shred & Shape Total Body Home Workout

  1. Stephanie James

    I really appreciate your workouts! This one was challenging but made me feel great afterwards! You are an inspiration to me to be a fit momma!


  2. Laurie

    I did two rounds and substituted 10 kettlebell swings for the jumping jacks on the second round. Burned over 500 calories and was dripping sweat. Thanks for a great workout!

  3. Rachael

    I hope you made it through first day back to work ok! I just went back after no. 3…never gets easier but makes your time together even more special. Love your workouts! Can’t wait to try this one tomorrow!

  4. Ashley

    Thank you for the workouts! I was doing a different routine back in January, so am doing your 30 day challenge end of march- April. Really enjoying it so far.

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