10 Minute Intense Cardio HIIT: No Equipment Home Workout

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Hi Everyone!

Welcome to today’s workout. It’s quick, and it is an awesome strength building, fat burning exercise routine.

I love these fast workouts. This one only takes 10-minutes per round. The reason that I love it is because I can make it fit into my hectic schedule. If I have time I can repeat it for a longer workout. Or I can add it as a cardio burn to any of the other workouts on my site.

These days time is at a premium. For my workouts it’s get it done quickly, or it’s not happening. That was actually one of the reasons I started BenderFitness. When I started graduate school I primarily did yoga and running. I was almost done with my yoga certification, and I had already started developing my own workout style.

Suddenly graduate school was taking up most of my time. We had classes from 8AM to 6PM most days, and over an hour commute each way. It wasn’t done there, we still needed to do reading assignments and study. My workout time was severely diminished. I started creating my own workouts, and feeling stronger and healthier than ever before.

Fast forward to my second year in graduate school. I missed teaching yoga, and I needed something outside of school that I loved and was passionate about. So we filmed out first workout video, and slowly but surely we developed the workout database and website that you see today.

So why am I reminiscing and sharing this story with you today? It’s a reminder that life gets crazy and busy. My life is still crazy, busy, although in a different way now that I have my son. Be kind to yourself. Remember that sometimes getting in “only” 10-minutes of exercise is an awesome feat. Remember that by showing up today for your workout you are making a choice to do something great for yourself, your body, and your overall health and wellness.

Whether you do one round of today’s workout, or three rounds, I want to give you kudos. You are awesome. You showed up. You made the choice to take an active role in your own health and wellness. You are doing great.

Thank you for working out with me,


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

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. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X


Heel Tap Jump Squat
Mountain Climbers
Lunge Jump
Russian Kicks
Runners Lunge Hop: Part 1
Instagram Tutorial
Runners Lunge Hop: Part 2
Low Jack Burpee
Instagram Tutorial
High Knees

6 thoughts on “10 Minute Intense Cardio HIIT: No Equipment Home Workout

  1. Nicole from Sydney

    I didn’t wake feeling 100% so I thought I’d nourish my body with a 10 minute hit out…feeling positive in mind now and the sweat is somewhat purifying! Legs on fire, low jack half burpee was my fav move this morning! Thanks Team Bender for providing so many options via this amazing service!!

  2. New mum

    Hi Melissa, your message was exactly what I needed to hear. I am a new mom and have been feeling discouraged with not being able to find a consistent time to workout. Thank you for your words of wisdom!

  3. Katrina

    Great workout! Thanks for all you do amid your business! I appreciate having the option of 10-15 minute workouts for those ‘life days’ too. 🙂

  4. Angela

    I’ve been following your workouts for the past 2 years or so. During that period my health and strength have been yo-yoing and it has been frustrating to have to go through periods of lapses. But I will always think of your workouts instead of giving up and I’ve modified them to suit my ability. That’s because of the accessibility and variety of your workouts, and the positivity that you exude. I’m happy whenever I’m able to achieve an extended period of regular workouts. So thank you for sharing and for being an angel. Merry Christmas!

  5. Anonymous

    it is 2023 and this still one of my favourites. when I am not riding my bike to work and running in the rain seems like a total drag. I still I have the most fun following any video you do.
    Thanks for your quality content

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