12-Minute HIIT: Core & Cardio Fat Burn

Please follow and like us:
Pin Share

Hi Everyone!

Are you ready to start the week off right? Can you make time today to do something great for your health? It’s workout time!

One round of today’s workout will only take 12-Minutes. If you have time you can repeat it, for a longer, more intense workout. You can also choose to pair it with another workout.

Baby & Kitty: Home Workouts Can be Interesting!

I did one round of this workout, and paired it with a nice long walk outside. The weather was unseasonably warm, so we took full advantage of it, and spent some time soaking up the sun. It isn’t often that we get a day like this in February!

Sunshine is such a wonderful gift. When I go outside into the sunshine it elevates my mood, and I feel so joyful. Plus, I love bringing Maverick outside to experience new sights and sounds. He is growing and hitting milestones faster than I could have ever imagined. I try to consistently provide him with new experiences and opportunities for learning, and he loves it.

Our friend Evan watched Maverick while we filmed today’s workout. Afterwards we went for a nice walk together.

It was a lot of fun filming! I have missed doing new workouts with you guys! We are putting a plan in place so that we can film more consistently. I thank you all for being patient as we learn how to navigate our filming schedule and our family life.

In other fitness related news, I decided to sign up for the Pittsburgh Half Marathon. I have officially registered, which means that I need to stay consistent with my training/running between now and May. If you are doing the Pittsburgh Half (or full!) let me know!

I would love to see your Check In training posts as we prep for the race together. It helps with consistency when you have a group of motivators (be that in person or online).

Have fun today! I will see you soon with a new workout!

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender

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. Timer Set for 12 Rounds of 10/50.
Help BenderFitness: https://www.patreon.com/BenderFitness.

  1. Transverse Plank Reach
  2. High Knees
  3. Leg Thread
  4. Jump Squats
  5. Side Plank with Knee-Right
  6. High Knees
  7. Side Plank with Knee-Left
  8. Jump Squat
  9. Crab Knee Touch
  10. High Knees
  11. Tricep Leg Lifts
  12. Jump Squats

Repeat 1-3X

Transverse Plank Reach

High Knees

Leg Thread

Squat Jump: Part 1

Squat Jump: Part 2

Side Plank with Knee Rotation: Part 1

Side Plank with Knee Rotation: Part 2

Crab Knee Touch

Plank Leg Lift

10 thoughts on “12-Minute HIIT: Core & Cardio Fat Burn

  1. Erin

    You teased me! I thought Maverick was joining us for the workout…. Even though I didn’t get to see his sweet face I did 2 rounds:) Thanks for all that you guys do! I am in the best shape of my life because of you.

  2. Zuzana

    Its awesome Melissa !! i really enjoy the fact its easy to do home these – would it be possible to show some exercises which has less impact on knees and can be done in home environment? (I found difficult to do leg thread due to leg injury). But very enjoyed the work out – first thing in the morning!

  3. Tanya

    My daughter woke up 10 minutes in to this one, sown she down I did 1 and 2/3 rounds without a break and I am feeling spent in a good way. I was doing challenging workouts before finding your site, but have progressed on 50 second intervals like I would never have expected since following your schedules. If you would have told me a month ago I would do 7 50 second intervals of jump squats at a decent pace I would have thought it impossible. Thank you for your workouts and also your schedules (because otherwise I would waste 20 minutes each night trying to pick a workout from one of several sites I used to use). Thank you!

    • benderfitness

      Thank you! I got the top at Kohls, I believe the brand is Mudd. The pants are most likely from Marshalls.

Leave a Reply

Your email address will not be published. Required fields are marked *