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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:


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



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