Quick Total Body Sculpting HIIT Workout: Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted two cardio videos below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.


This is a throwback workout. I filmed it when Maverick was just a few months old. It’s crazy to look back and see how little he was in this video!


I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. When I filmed this video, I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

Jesse & Maverick before Yoga last night.

I signed up for a Half Marathon the first weekend in May. I have been getting my running on track again. Since having my son it has been very hard to stay consistent. I feel SO much better when I get in my workouts. We have also been having an unseasonably warm February here in Pittsburgh, and sunshine is a mood booster for me.

I hope you enjoy today’s workout! We have new workouts on the agenda to film. We are re-establishing our workout schedule and filming schedule. Thanks for working out with me! Let me know how it goes and how you feel!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 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


Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50. 

  1. Squat Press
  2. Spiderman Plank
  3. Runner’s Lunge Pulse-Right
  4. Runner’s Lunge Pulse-Left
  5. Bent Over Row to Fly
  6. Table Leg Press-Right
  7. Table Leg Press-Left
  8. Rock the Boat V-Up
  9. Elbow Tap Side Plank-Right
  10. Elbow Tap Side Plank-Left
  11. Down Dog Hop-Right
  12. Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

  1. High Knees
  2. Mountain Climbers
  3. Burpees
  4. High Knees Lateral Jump
  5. Frog Hopper
  6. Plie Jump
  7. Tuck Jump Burpee
  8. Russian Kicks
  9. Heel Tap Squat Jump
  10. Donkey Kick

Repeat 1-3X

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

  1. Jump Rope
  2. High Kness Jump Rope
  3. Jump Rope
  4. High Knees Jump Rope
  5. Jump Rope

Section 2: Cardio Fat Burn

  1. High Knees
  2. Burpees
  3. High Knees
  4. Burpees
  5. High Knees

Repeat 1-3X



5 thoughts on “Quick Total Body Sculpting HIIT Workout: Home Workout

  1. Tim Cleary

    I’ve been out of work for a year now with a lower back injury at work. Following bender fitness has given me core strength muscle flexibility and kept me toned and looking well.

  2. Suzie

    I did 2 rounds after a warm-up and felt much stronger during the 2nd round. Was feeling great, so I decided to add the first cardio option as well. It kicked my butt, but I powered through, just slower than I would’ve have liked. My body must’ve been tired from the first 2 rounds. 🙂 Ended with a cool-down and stretch. I have been trying to make a point to incorporate warm-ups and stretching more as I can tell that I feel better if I do them. Thank you for the great workouts!

  3. Cinda

    Great work outs I can fit in my schedule and some away feeling a difference! Great variety of exercises, levels of intensity for strengthening, toning and cardio. Love this!

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