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15-Minute Per Round: Full Body HIIT: No Equipment Workout

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Hi Everyone!

It’s workout time! Today’s workout will take 15-Minutes per round. You don’t need any equipment to complete this routine. All you need is some space, and some water to stay hydrated.

This workout utilizes compound movements to maximize your workout in a short period of time. If you can only fit in one round today that’s okay. If you have more time repeat it! You can also pair it with cardio of your choice. 1-2 rounds of this workout + 30-minutes of cardio will be a very effective and challenging workout combo.

When it comes to fitness consistency is key. That means you need to find a realistic amount of time to spend on your workout. What do I mean by a realistic amount of time? For me that means between 15-60 minutes of exercise per day. Ideally it’s closer to 30-45 minutes, but it depends on the day. I would rather get in a short workout than no workout.

Depending on your schedule what you can get in will vary. Remember, staying consistent is more important than having just one long workout per week. Get yourself moving, schedule time with yourself and make it happen. Once it’s a routine part of your day it’s easier to stick to the program.

My workouts and filming schedule have been sporadic lately. My son is 11 months old, and it seems like he gets another tooth each week. It’s making his sleep schedule much trickier.

My sister in law is going to be watching my son 1X per week so I can get some filming and blogging done. I understand the difficulty of staying consistent. I am living it right now. Even when I miss a day I keep going. I also incorporate some exercises into my playtime with my son. He thinks I turn into a human jungle gym when I am doing floor exercises, but I consider it bonus resistance training.

Up and Coming Workouts: I have recruited some of my running buddies to do a runner/athlete specific workout series. My nephew will also be joining me for some kid-friendly workouts. I have HIIT workouts written, and a beginner stretch video to film.

I Need Your Opinion: Would you like to see workout tutorial videos on days that I can’t film a full workout? It would be me demonstrating exercises/form and recommending a set number of reps or time for each exercise. Feedback I have received in the past told me that people prefer real time, full length workouts. Would you like to see a combo of both? Would you use tutorial videos, or would you choose an alternate full length workout video instead?

I hope you enjoy today’s workout and find it challenging. Let me know in the comments below, or tag me in your social media posts.


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:

Set Your Interval Timer: 15 Rounds of 10/50.

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice. 


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