Total Body HIIT: Body Sculpt & Fat Burning Workout

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Hi Everyone!

I hope you are ready to sweat! I have another short, but intense workout for you today. Get ready to push for maximum reps and work your entire body.

Today is Day 2 of my Get Lean Workout Challenge. This is a 4-Week Challenge. To go along with this challenge I added a Grocery list and details about my Anti-Inflammatory Diet. I have noticed big changes since I started incorporating these foods and diet principles into my life.

One round of today’s workout will take just 12-minutes. In that 12-Minutes I kicked my own butt, was panting for breath, and dripping sweat (don’t be scared, those are good things!) Work at your own pace, but don’t be afraid to push yourself outside of your comfort zone. Challenging your current limitations is how you expand past those limitations to grow and improve.

Of course, you can repeat this workout to make it longer/more intense, or you can pair it with cardio of your choice. As a new mom, I find it imperative to have a short/quick workout option. It allows me to get in my workout even when life gets hectic. I always feel better physically and mentally when I get my workouts in. Three cheers for endorphins! 😉

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: There is over $9000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with you!


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:

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

  1. Jumping Jack Burpee
  2. Plank Leg Lift-Right
  3. Plank Leg Lift-Left
  4. High Knees
  5. Oblique Twist
  6. Plank Elbow Tap-Right
  7. Plank Elbow Tap-Left
  8. Surfer Burpee
  9. Ab/Hip Lift
  10. Lunge Jump
  11. Mountain Pushups
  12. Temple Tap Abs

Repeat 1-3X

10 thoughts on “Total Body HIIT: Body Sculpt & Fat Burning Workout

  1. Karina Estrada

    Great workout! Now onto yesterday’s!!! Thanks for the separate section for cool downs and warm-ups. It was a lot faster to find them thanks!

  2. Estelle

    Day two : waou…done…3 times !!! l feel realy good.
    It was a realy good workout.
    Thank you so much Melissa.
    See you tomorow 😉

  3. Nicole from Sydney

    Hi Team Bender, thanks for hanging out with me this morning. Only had time for one time through this morning but it was great. Cheers!

  4. Renay

    I’m a young lady and you are my inspiration. I’m trying to be healthier in college and you are helping me do that without spending money on a gym membership. Thank you for all that you do!

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