30-Minute HIIT: Total Body Workout & Fat Burn

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Hi Everyone!

I hope you are ready to work up a sweat today! Today’s workout is a 30-Minute HIIT Total Body Workout & Fat Burn. You get to workout with both of the Benders, which is fun. We used dumbbells for some of the exercises. If you don’t have dumbbells don’t fret! You can choose to do the exercises with bodyweight, or grab something from around the house to add a little bit of resistance.

Adding resistance to your program will help improve your results. You will improve your metabolism and build lean muscle. Body Weight HIIT is fantastic for maintaining/building lean muscle and burning fat, but it’s also important to vary your program. Challenging yourself with multiple training methods is a great way to make that happen.

Unfortunately, I am still very sick. I posted on Instagram & Facebook, that I have been fighting the Flu.  It’s been almost a week, and I can’t get rid of the symptoms. I was at the doctor this morning, and they think that because I am nursing and can’t take anything to treat the illness it is just lingering longer than normal.

I am able to use a neti-pot, and drink lots of tea or hot water with honey, so I am focusing on rinsing and staying hydrated. Hopefully I will be back to working out with you again soon. I normally get the flu shot every year (my job has always required me to do so, because I work with an at risk population of patients). This year I was sick the day before I was supposed to get the shot so my doctor recommended waiting. I didn’t follow up, but this is a good reminder of why I get the shot each year. Maverick had a flu shot, and so far he is displaying no symptoms, and I am praying that continues. I don’t want to see him go through this.

Staying hydrated.

I did film a workout last week (the day that I started getting sick). The only problem is that Maverick decided to Roar and practice Dragon noises during the workout. I’m not talking about once or twice, a lot! So I have to figure out how to edit the video around his Godzilla noises. I haven’t been physically up to doing it yet (the sinus pressure makes my eyes feel like they are going to pop out of my head when I look at the computer for too long. I will get it done soon.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

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: –Buy a Gymboss now. Set Your Interval Timer for 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X


13 thoughts on “30-Minute HIIT: Total Body Workout & Fat Burn

  1. ReAnn Christensen

    Awesome workout. I did this one after a 2 mile run and another Mile of one minute sprints. I am so so sweaty! Been following for about 4 years now too! Love love love your workouts! I had my 6th baby a week before you had little maverick. And your workouts have whipped me back in shape. Thanks so much for all you do! I would love to show you my progress but don’t know how to post my before and after photos. Thanks benders!

  2. Chelsea

    Great workout!!! Love cardio and weights!!! Really loved working out with you two!!! Y’all are just too cute! #fitfam

  3. Jodi Diven

    I love your personality and your workouts. Thank you for your commitment to helping people live healthier lives! God bless you both and your family. Keep up the great work and I will be praying for your continued success. #OTCHANGESLIVES

  4. Alicia

    Loved this workout and the both of you together!
    I’m training for a dualathon (run 5k/bike 20 mi/ run 5k)
    And I’ve incorporated your workouts into my training.
    Thanks for the great workouts!

  5. Estelle

    Hi Bender Fitness,
    it was a really good, intense and long workout !
    With a warm up, 30 burpees, a cool down and some essential stretching for me, it was perfect,as always 🙂
    Thank you Bender Fitness !

  6. Laura

    I am doing it wrong. 🙁 🙁

    I didn’t burn near the calories (154 according to my fitbit) and I thought I pushed hard. I must be a wimp.

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