Tighter, Stronger Abs: 15 Minute HIIT Bodyweight Core Workout

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Hi Friends!

I hope you are ready for today’s workout. With today’s workout series we are focusing on strengthening our abs. This routine will work your midsection from every direction, to give you a stronger, healthier core.

Since having my son I find that I struggle with a lot of core exercises that used to be easy for me. I need to rebuild my strength and endurance, but I have really struggled with consistency. I had plans to start the new year strong with brand new workouts, but then the flu struck. That was quite the setback.

So here I am again, not quite starting from scratch, but re-developing my routine. I taught a new workout to my group fitness class tonight. It felt so good to be doing something I love.

I also took some time before class to get in a bonus cardio burn. I alternated doing 10 Burpees with 100 High Knees, about 5 times, and it had me feeling great for class. Plus, I enjoyed the cardio challenge.

Remember, you don’t need any equipment to get in an awesome workout. If you are up to it, you can repeat this workout up to 3X. You can add my bonus cardio burn if you’re feeling extra feisty. It’s important to push yourself, but it’s equally important to listen to your body. You will progress your strength and fitness level, by learning when to push, and when to rest.

I am planning to start filming workouts for a new workout series this weekend. I’m super excited to share my new program with you.

Have fun with today’s workout routine!

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

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Single Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X




5 thoughts on “Tighter, Stronger Abs: 15 Minute HIIT Bodyweight Core Workout

  1. Hi Melissa!

    I was doing research on mommy and fitness influencers on Youtube and I came across your Beginner Workout For New Moms video. It’s so clever of you to come up with creative, effective workouts for busy moms that also keep adorable babies entertained and happy!

    I ended up watching a bunch of your Youtube videos for over an hour on New Years Day because I was in desperate need of some fitness inspo after building that holiday belly. Your lifestyle is so inspiring! You’re not only Super Woman for embodying the Power 4 (career woman + amazing mom + entrepreneur + fitness queen), but you’re also so down to earth, creative, and fun. It’s extremely rare to find someone with ALL of these qualities!

    I have a question for you:

    I’m also a female entrepreneur and own a company called Life Story that sells products mainly targeted at awesome super-moms. Moms who despite how busy they are, love staying fit and love having fun with their kids. I recently launched a new comfy exercise mat that I think you (and even Maverick) might love and might want to share with your audience. Where can I send you a free sample to get your thoughts?

    Melissa, you’d be the perfect fit!

    Let’s talk more about it, I’m really interested to know what you think.

    Here’s the Amazon link: https://www.amazon.com/dp/B075DVCSQ5

    Warmest wishes,

  2. Laura

    I was looking back at your DietBet. Have you thought about starting one of the keepitoff? I would love to take part in that.

    Love your workouts. I do them at work. I would love a workout series using the desk and office chair.

  3. Abby

    Hi Melissa,
    I just started the postpartum workout and I am very excited about it. The most exciting part is knowing that you are a mother and you have the same struggles some of us do. I am looking forward to strengthening my core and toning my body. Thanks for all you do .

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