HIIT Total Body Workout + Core & Cardio Workout

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Hi Everyone!

It’s workout time! Are you ready to continue your journey toward being healthier and stronger? The workouts below are Day 12 and Day 13 of my Original #30DayChallenge. You can separate the workouts into two separate days, or stack them together. I took yesterday off to get all of my errands done, so I am stacking workouts today.

How are you feeling? We are now up to Day 13 of the Challenge! You are doing fantastic if you have made it this far. Remember, consistency is the key to results. Even if you miss a day (like I did) you can still keep yourself on track with the challenge by jumping back in. Don’t allow yourself to quit part way through. You can make it.

I apologize for not making it online yesterday’s Day 12 update posted. The workout schedule is up for the whole week here: Weekly Workout Schedule. If I am ever behind on a posting you can go to the weekly workout schedule tab and see what the workout of the day is. It changes Weekly and runs from Sunday-Saturday. When I add the new workouts for the week, I make a blog post with links to all of the previous week’s workouts.

I am working on getting new workouts filmed for next month’s DietBet Challenge. If weight loss is one of your goals you can sign up at www.dietbet.com/BenderFitness. Everyone who hits their weight loss goal (4% in 4 weeks) will win their bet & a portion of the jackpot.

I am putting together more workouts, and recipes to go along with the challenge.

I hope you enjoy today’s workout(s)! Let me know how you are feeling, and if the challenge is helping you! I love your check-ins and comments letting me know how you are doing. Keep yourself on track, and help support and motivate others by checking in consistently!

See you soon,


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

Day 12 Workout: 

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.
If you don’t have a stability ball you can do the Leg Series from the floor, or elevated on a chair or bench. Substitute Frogger for Ball Pull. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Day 13 Workout:

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps.
If you don’t have a jump rope, substitute rope less jumping or High Knees. 

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks


10 thoughts on “HIIT Total Body Workout + Core & Cardio Workout

  1. Alli

    Hey there Melissa! For some reason I stopped getting updates via email – haven’t seen any since December. Then I tried to subscribe again but the subscribe button on your blog doesn’t appear to be working. Either that or I think it’s white on white text so I can see when I’m typing my email address in. Anyways, just wanted to let you know in case it’s an issue for others. Really miss having you in my inbox but I do get the Patreon and YouTube notifications of new videos.

  2. Laura

    I am a new mom and my schedule, as you know, is more jammed pack than it has ever been. I have been struggling with getting a workout in and I am feeling tired all the time. I know that in some cases working out will give you energy but I am unsure when to chose to workout verses rest after a long day. In many cases, fitting in a workout would sacrifice sleeping. So which is more important? Getting a full nights rest and only be able to sneak a workout in 1-2x/week or sacrifice sleep to be able to get a workout in.

    All that being said I do have to park 0.5 miles away from work and I take the stairs at work. Which usually means I walk up at least 20 flights of stairs throughout the day.

    Thanks in advance,

  3. Amy Wallace

    I did two rounds of the Day twelve workout and it got me sweating! I loved it and I had tons of energy afterwards. This thirty day challenge has been great so far! I’ve appreciated your encouragement to be flexible with the schedule, stack workouts if you miss a day, or to listen to our bodies if we need an extra rest day. Thanks for everything!

  4. Fotini Lampsas

    I’ve been following your workouts for several years. I especially like your HIIT. I’ve been pretty athletic my entire life, playing basketball or going to the gym 6 days a week. You make your workouts fun and challenging. Thanks for all your hard work and keep it coming!

    Have you thought about creating an app?

  5. Lindsey

    Melissa, would you do a video on how to build up to doing a handstand? I’ve found a few guides online but am curious about your recommendations. Thanks!

  6. Cher Hill

    Great Core & Cardio Workout! Melissa, do you have it setup so that I can add the workouts that I really like to “My Favorites?” You have a lot of videos that I love to repeat, but I can’t remember the title to find them. Keep up the great job!


  7. Suzie

    Did day 12 and 13 today. Needed a rest day yesterday. Looking forward to starting out the weekend strong. Thank you for for keeping me motivated!

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