15-Minute Body Weight HIIT: No Equipment, Total Body Workout

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Hi Everyone!

It’s workout time! I have a BRAND NEW workout for you today! When I get excited I start to excessively use exclamation points. I am so happy to be back with new workouts.

Up and Coming Workouts: My sister in law is off several Wednesday’s during the summer, and she is helping me out by baby sitting Maverick so I can film new workouts. In addition to today’s workout, I have a 21-minute HIIT, a quick Kid’s workout, and a stretching video headed your way this week. On Wednesday I will be filming again.

Slowly, but surely I am working my way back to a schedule. I always considered myself a master multi-tasker, but these days it takes longer to do everything. At the same time I am trying to savor every moment, because my baby is growing so quickly.

Today’s Workout: This workout does not require any equipment. It is a full body workout that should get you to work up a great sweat. I incorporated some exercises that I haven’t used in a long time and really enjoyed the new moves.

Focus on gettiing in your maximum number of reps during each 50 second interval. You have ten seconds of rest in between exercises. Try to maintain form throughout each exercise. Modify as needed. If you need suggestions for modifications let me know in the comments.

Don’t be afraid to go outside of your comfort zone. That’s where improvements happen. 

I hope you enjoy today’s workout!


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

Set Your Timer for 15 Rounds of 10/50.  Buy a Gymboss now.

  1. Mountain Climbers
  2. Double Ans
  3. Highknees
  4. Double Side Plank-Right
  5. Double Side Plank-Left
  6. Tuck Jumps
  7. Tricep Leg Lifts
  8. Sumo Squats
  9. Low Ab Hold
  10. Sitting Ab Lift
  11. Bridge Squeeze
  12. Burpee
  13. Warrior III-Right
  14. Warrior III-Left
  15. Down Dog Plank Push-up

Repeat 1-3X



12 thoughts on “15-Minute Body Weight HIIT: No Equipment, Total Body Workout

  1. John DeRoule

    Thanks Melissa! Going to try this Tuesday! I told my friends about your site and on behalf on them and myself…. just want to wish you a great day and give a big thank you:)

  2. Tough to do after a 3 mile jog! Would like to see a weeks worth of videos again. Do what you can! Love exercise anyway I can have it!

  3. Anonymous

    I love your workouts! As a mother of 3, I love the various lengths of your workouts which allow me to pick and choose what I have time to do. You are an inspiration to me. Keep up the great work:)

  4. Kelly

    Thanks for the modification options. It’s nice to have an option for half way through if my form isn’t as good anymore.

  5. chantelle

    hi mellisa,
    love seeing new workouts from you, im in my 18 week of pregnancy and wondering if the ab movements are safe ?!?

  6. Heidi

    Dear Melissa,
    In regard to your many messages about being a multi-tasker and being one who seems to always have it together, might I just offer a bit of loving advice. Give yourself a break and keep your expectations reachable, not out of sight. You will save yourself many a heart ache by doing so. Any mom, wife, working gal can relate to the many demands it takes to keep a household in check. Frankly, the fact that you try and make the efforts to provide workouts for us ‘followers’ is amazing. You will find what works in time. Keep in mind, however, that your choice to put your husband and child first is commendable and admirable. In the end, it will be you and your family that will succeed. That is far better than making sure your ‘followers’ are fed…always remember that your greatest achievement or failure will begin with your choices you make in regard to what REALLY matters and what is right before you. I believe I can speak for all and say that your efforts are greatly appreciated. And…happy upcoming birthday to Maverick.

  7. Carolyn

    This was a great workout! I’m 20 weeks pregnant so the modification suggestions were perfect..there were a few more of the ab/plank moves I modified, but overall will be keeping this one in mind for the second half of my pregnancy and beyond!

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