15 Minute Cardio HIIT and Total Body Sculpting Workout-No Equipment

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Hi Everyone,

It feels like it has been a very long time since I last typed that simple greeting. Life has been super busy, and it has felt like I have been spending more time making plans, than making those plans into reality.

Pittsburgh has been consumed with a never-ending winter, which started early and seems to be sticking around. Today, there is finally sunshine, and it makes me feel hopeful that this is a turning point. It is fitting because as the sun warms the world I find myself more energized and ready to re-engage in this venture which I first started many years ago. What venture is that? Continuing to share my workouts, health and fitness tips.

I always struggle with motivation in the winter. I often feel like sunshine fuels me, energizing my body and mind. Usually, I overcome my lack of motivation with grit and determination. This year it was more difficult. Having a toddler means that my schedule isn’t always my own. Finding a balance, which includes my own self-care has been more difficult than I anticipated. Even though I have always reveled in my own independence, I find that my difficulty in asking for help makes it difficult for me to make time for the things I need to do (including filming new workouts).

Jesse and I also have opposite workout schedules right now. I work most Saturday’s and teach Kinesiology courses in the evenings, and he works a standard Monday-Friday work week. Last week was the last full week of the semester, and this week we have finals. That means it will be much easier for Jesse and me to plan, and get back on a filming schedule.

The warm weather makes things easier, not just because my mood and energy improve. Functionally, it is easier to have Jesse take our son outside while I film a workout, or have a relative bring him to the park to play. This summer (once the kids are out of school), my sister in law is going to watch Maverick two afternoons per week so I can film and blog.

I thought that I would have my new workout program going already, but it is still coming. It hasn’t been canceled, just delayed.

This is my reminder to myself, and to anyone else who is struggling to find balance in their life right now, that sometimes it is difficult. Sometimes we need to regroup and reset. Remember, making healthy choices should be a lifestyle. Even when things seem to keep getting in the way of your plans, you can re-commit and get back on track. Cheers to getting back on track together….and new workouts….LOTs of new workouts!

Have fun with today’s workout!

❤ Melissa

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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitnes



10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

Repeat 1-3X

8 thoughts on “15 Minute Cardio HIIT and Total Body Sculpting Workout-No Equipment

  1. Lindsay Stewart

    Thanks Melissa- definitely in same boat, it helps and remind ourselves our children are our vocation. So what if only one round of one workout gets done in a day.

  2. Jess P

    Thank you again for your commitment to health and for all you do for us!
    In the last year I have gained 5lbs of muscle and all because I workout with you at least 4x/week!
    Keep up the awesome work, Melissa. You are greatly appreciated 🙂

  3. Carla

    When my kids were young and I was working I had zero free time and was so sleep deprived I barely remember much! But put yourself first because when you make good choices that benefit you, you in turn are able to care for others…see, it isn’t selfish!

    I have been doing your 30 day ab challenge while I patiently wait for new videos☺

  4. Marci

    Hi Melissa, thankyou for all your workouts! I’ve recently been experiencing lower back pain and am struggling to find workouts that won’t aggrevate my back. Can you suggest a few of your workouts that would be suitable? Thanks so much, I appreciate it!

  5. Nicole from Sydney

    Thanks so much Melissa, always reliable and efficient workouts. I’ve just returned from injury and this workout switched on all my favourite muscles. It’s great to sweat with you again!

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