Fast Stomach Sculpting Workout: Home Exercises, No Equipment HIIT

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Hi Everyone!

Are you ready for a great fat burning, and core sculpting workout? Today’s workout is quick, only 15-minutes per round, but it’s a great routine to work your abs.

Workout Update: I am teaching a class tonight, so I will be doing 45-minutes of interval style exercise, and 15-minutes of stretching/cool down. Yesterday we had a gorgeously warm day, so I took my son to the zoo. When we got home, we went for a family run. We did 4.5 miles, and Jesse pushed Maverick in the stroller.

The Weather: It’s amazing how much of an impact the weather has on my energy and motivation. When it is sunny outside I can’t wait to get moving and be active. When it’s cold, gray and dreary I have to force myself to exercise and get out of the house. It’s a struggle mentally, and physically, but when I do start moving I feel better as a whole.

I have always struggled with motivation during the winter, but this year has been particularly cold, and snowy. The cold season started earlier, and has felt interminable. I really needed yesterday’s sunshine. It helped me to feel energized and rejuvenated. It reminded me that Spring is coming. Perhaps I just need light therapy, or to move to a more temperate climate.

Do you feel like the weather impacts your motivation and energy?

I say this often (because it’s true!): Results don’t come from motivation. Results come from determination and consistency. Determination and Consistency will always result in greater success toward your goals than motivation. Everyone (even fitness trainers, and professional body builders) has days when they don’t feel like working out. The people who consistently show up for their workouts (even when they just don’t feel like it) are the people who see the most results.

So let’s all be determined, and consistent. Let’s remember that motivation is the bonus element that makes it easier to work toward our goals, but it shouldn’t be the determining factor in if you workout or not.

I hope you enjoy today’s core workout and motivation pep talk!

Much love,

PS You can follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @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:


Set your timer for 15 rounds of 10/50.

1. High Knees
2. V-Up
3. High Knees
4. Side Plank Leg Lift (right)
5. High Knees
6. Side Plank Leg Lift (left)
7. High Knees
8. Bicycle
9. High Knees
10. Crab March
11. High Knees
12. Frogger
13. High Knees
14. Rock the Boat
15. High Knees

Repeat 1-3X



10 thoughts on “Fast Stomach Sculpting Workout: Home Exercises, No Equipment HIIT

  1. Jennifer Burdeshaw

    Thank you for the motivation and keeping it real! We all feel that way sometimes…especially when the weather is nasty! I do love running in the cold, but dislike how the cold weather months are not as encouraging! Yay for Spring! God bless!

  2. Shaela Haney

    I find it harder to eat right then exercise when it’s cold. The cold makes me feel like baking more, eating more. I enjoy working out in the cold months but the eating part gets me off track. These quick workouts have been amazing for my mental health during the gray days. I’m happy Spring is near!

  3. Anonymous

    I loved this one. I did a thorough warm up and my heart rate stay high!
    I loved the side plank leg lift move.
    thanks for everything

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