16-Minute HIIT: Total Body, No Equipment Workout You Can Do Anywhere

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Hi Everyone!

I am finally finding my groove again after being super sick with the flu. I haven’t tried anything high impact yet. I have focused on stretching, and some simple exercises just to get my body used to moving again.

For those of you who haven’t beed sidelined by sickness, I posted this throwback workout series yesterday: Arms and Legs Burnout Combo. As I ease back into filming, I am going to start with some Low Impact workouts. We will call it my LIIT (Low Impact Interval Training) Workout series.

I am working on an entirely new workout program that will combine HIIT, LIIT, Yoga and Strength Training. The goal of the program is to improve functional fitness and overall health and wellness. I want to also share a healthy eating plan to go with the program.

I need to get back to my routine, and work on re-building my immune system. I’m sure that I am exposed to a lot more sickness now, just by virtue of being a parent, but I still want to decrease my chances of catching future sickness as much as possible. Let’s face it, getting sick is a part of life, but when we are healthy we can improve our bodies response to illnesses.

Making Progress on my flexibility for splits. This is my good (more flexible) side, but I am stretching both directions.

I am teaching another yoga course this semester, so I will be teaching yoga two times per week, and a Full Body Blast class one time per week. I plan on filming my Body Blast Workouts to share with you as part of my new series. I like to share with you guys exactly what I am doing with my workouts. Full transparency.

I hope you enjoy today’s workout! Let me know what you think of my new workout series ideas.

Have fun!

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 stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness


Repeat 1-3X

  1. High Knees Pushup to Lunge (alternating)
  2. Jumping Jacks
  3. Dead Bug Situp
  4. Surfer Burpee
  5. Leg Raise/Hip Lift
  6. Mountain Climber
  7. Lunge Kick-Right
  8. Lunge Kick-Left
  9. Supergirl Pushups (or Plank)
  10. Tuck Jump
  11. Kick Back-Right
  12. Kick Back-Left
  13. Pendulum Squat
  14. Wood Chopper-Right
  15. Wood Chopper-Left

Optional: Pair with 15-30 Minutes of Cardio



12 thoughts on “16-Minute HIIT: Total Body, No Equipment Workout You Can Do Anywhere

  1. Karie

    I’m super excited about the new workout program and I’m so happy you and your family are feeling better. My daughter has been sick since Thursday. Back to the doctor tomorrow:(

  2. Anne

    LOved this workout!! I think doing just one circuit of different things (even if it had to be longer) is so nice! Sometimes when you hate doing a certain move knowing you have to do two or more sets of it is dreadful. Thank you so much for taking the time to do this for everyone. You are one of a kind and it’s obvious you just simply care about helping people. Your generosity does not go unnoticed.

  3. Leah

    Hello! So glad to hear you are on the mend. I’m glad you are incorporating lower impact workouts/stretching. As a mom of three very small kids, I have little energy to give some days. I spent years exhausting my body with NOTHING but HIT workouts and discovered it was making my health worse. Lots of sickness; flu like symptoms that, like clock work, Hit me every other week. I’ve realized, a little too late, that sometimes a walk, yoga, or just a stretch day is what my body was screaming at me that I needed.

  4. Audrey

    Can’t wait for the new workouts! I would love to see more strength training exercises incorporating weights thanks for all the time and effort you put into your blog!

  5. Audrey

    Can’t wait for the new workouts! I would love to see more strength training exercises incorporating weights . Thanks for all the time and effort you put into your blog!

  6. Shaela Haney

    I love the workout series you do. It’s exciting to see new things from BenderFitness. I see an overall change in my strength and endurance with your workouts. You are awesome! Thanks for all you do.

  7. Angela

    I am subscribed to your YouTube channel but haven’t received any notifications in a while with new workouts on there. Are you still using YouTube to post?

  8. Kate

    The picture of you two is precious. Ah, mama love. Nothing like it. I really like your idea to create a plan that integrates more low impact and yoga. I can’t do as much HIIT as you do, because I have low thyroid and it takes longer for my body to recover from the metabolic disruption of HIIT. But who knows, maybe this would be something I could keep with! Love to you, Melissa!

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