15-Minute HIIT: Legs and Core: Home Workout Exercises

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Hi Everyone!

It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.

My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.

My little daredevil.

Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.

Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.

Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.


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

  1. Sumo Squat
  2. Warrior III-Right
  3. Warrior III-Left
  4. Frogger
  5. Hip Press/Glute Bridge
  6. Hip Lift
  7. Bicycle
  8. Rock the Boat
  9. Cheek to Cheek
  10. Superman
  11. Squat
  12. Alternating Lunge
  13. Forward Lunge Lift-Right
  14. Forward Lunge Lift-Left

Repeat 1-3X

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Warrior III: Part 1

Warrior III: Part 2

Warrior III

Frogger: Part 1

Frogger: Part 2

Hip Press/Glute Bridge: Part 1

Hip Press/Glute Bridge: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Bicycle: Part 1

Bicycle: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cheek to Cheek Plank: Part 1

Cheek to Cheek Plank: Part 2

Cheek to Cheek Plank: Part 3



Alternating Lunge: Part 1

Alternating Lunge: Part 2

Alternating Side Lunge: Part 1

Alternating Side Lunge: Part 2

Forward Lunge Lift: Part 1

Forward Lunge Lift: Part 2


12 thoughts on “15-Minute HIIT: Legs and Core: Home Workout Exercises

  1. joanna hadad

    Will try today at lunchtime!! Ran 5, today so was looking for more core exercises. Thank you I know it’s hard to find time to post, know I am grateful.

  2. Anni

    Really great workout!!! It’s nearly 2 years now that I’m working out with you and I still didn’t do all the workouts from this website. In my opinion it’s absolute okay, if you post a new workout every now and then because there are already so many to choose from. Therefore take your time, don’t feel stressed out and enjoy the time with your son.
    And just to let you know: I’m nearly 45 now and my butt looks better than it has in my twenties thanks to your workouts!!! 😉

  3. Erin

    I would love some general modifications for those of us with upper body issues. I am dealing with some tendon issues in my shoulders, elbows and wrists. Thank you for all you do!

  4. Heather Poletti

    I am almost 20 weeks pregnant wuth my 5th child, so I did not do the Froggers I chose to do more sumo squats. I also had to modify for the abdominal exercises. I did 2 sets of supermans and table top. You always have amazing workouts. Thank you for all the time you put into it because I know it’s not easy especially with little ones.

  5. Jess

    Loved this workout…as all your workouts! I have been doing your workouts for 4 years and can see such a difference! Thank you for your commitment to health and “us!” You do an amazing job….and don’t worry about not getting new workouts posted like you use too! You need to spend this time now with Maverick…as they grow so fast! Plus, you have a million workouts on your website for all of us to choose from!

  6. Terry

    I like this workout. Nice variety and mix. Plenty of workouts to choose from while you enjoy Maverick. No worries. I pair all your workouts with one of your ab workouts. Was happy with results in my summer pictures!

  7. Vena Hallahan

    Another great one!! My lets got a great burn and I loved the forward lunge lift. That one really burned in a great way. Thanks.

  8. Alicia

    Great workout! I paired it with the jump rope and butt sculpt.
    I’m currently doing the 10 week body rock boot camp – but I get so excited when a new one comes out. lol
    Like the other sentiments – there are so many to choose from, many that I still haven’t done yet. No pressure! Enjoy your little one!
    So – thank you for all you do!
    Love all your workouts!

  9. Kari Sye

    I love your workouts! So much variety so I never get bored and I love to build my own ruotine and you are an Awesome workout partner/trainer!

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