15-Minute Total Body-No Equipment Bodyweight Workout

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Hi Everyone!

It’s workout time! Let’s start the week strong!

Today’s workout is a Total Body, No Equipment Workout. All you need is a little bit of space. I use an interval timer, but you can always follow along with the workout video if you don’t have a timer.

Cardio bursts are incorporated throughout the workout for an added endurance challenge and fat burn. I chose to do High Knees, but you can select your preferred cardio.

Some great cardio options include: Burpees, Jump Rope, Mountain Climbers, Russian, Kicks, Lunge Jumps or any combination of these exercises. The goal is to keep your heart rate up during the cardio bursts. Pick an option that will be challenging.

I did this workout with my Jogging Class as one of their cross training days. This routine is a full body workout, that is aimed at decreasing muscular imbalances in the body while improving endurance. One round will take 15-minutes. You can repeat it for a longer/more intense workout. During our class we did this routine 2X, after a jogging warm-up.

Mountain Climbers

I am still healing from IT Band Syndrome. It has been giving me issues again since my Half Marathon. I have been walking, and trying to let it rest, but it’s a tricky injury that just wants to stick around. I watched Jesse do a track workout the other day and I was jealous. Let that sink in for a minute. I was jealous of a track workout.

Normally I despise track workouts. I trick myself into thinking it’s going to be a fun challenge. I love what they do (improve your speed and provide a great fat burn). That said, they always hurt! No matter how fast you are or how much you improve, when you get in a good track workout you are really pushing your body. Plus, doing the same loop over and over again gets repetitive and boring. Having an injury makes me realize how much of our physical capabilities we are able to take for granted on any given day. I may hate track workouts while I am doing them, but I am lucky to have the physical ability to run. Don’t take your physical fitness for granted. You earn it with every workout you do. You protect your physical fitness by resting, stretching, and nurturing your body with food and water.

I will continue to walk instead of run, but I will be able to run again soon. I might even be able to trick myself into loving my next track workout when I can finally do one again!

Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge started on Wednesday May 17th. It’s not too late to join! If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness

Have fun with today’s workout! Let me know how you feel and what you think!

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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness 


Interval Timer set for 12 Rounds of 30/50. 

*30 Seconds of Cardio Before Each Exercise*

  1. Side to Side Squat
  2. Leg Lift Pushup (Alternating)
  3. Plie Jump
  4. Supergirl Push-up
  5. Pendulum Squat
  6. Down Dog Cross Hop-Right
  7. Down Dog Cross Hop-Left
  8. Bicycle Boat
  9. Warrior III Arc-Right
  10. Warrior III Arc-Left
  11. Side Plank Lift/Tap-Right
  12. Side Plank Lift/Tap-Left

Repeat 1-3X

10 thoughts on “15-Minute Total Body-No Equipment Bodyweight Workout

  1. vena hallahan

    so sorry for your lingering injury. I have been having knee pain since Jan. I totally understand. it is frustrating and a good reminder to be grateful for our healthy bodies. thanks for your workouts. love them…..always

  2. Anonymous

    i loved this one!Iloved the core moves. Pile jump and pendulum squats are some of my favourites.
    I did 2 rounds and Iook forward to doing 2 rounds tomorrow.

  3. Katherine

    Hi Melissa, I’ve loved your workouts for years! Did this one today-it was fun! Have you got any workouts using resistance bands? I just got some and I’d love a routine to follow! Many thanks for all your hard work x

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