Cardio HIIT: Total Body Workout-No Equipment

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Hi Everyone!

Welcome to today’s workout. This workout requires no equipment. As always, you can find the workout video, photo tutorial and exercise list below.

Today’s workout is completed in a Progression style. That means that we are working at an effortful level, but we then intensify the pace/effort for a segment of the workout.

This is a fantastic technique to improve your strength, endurance, and muscle power. It’s great for training your body, and your brain, how to push to the next level and improve your VO2 Max.

Remember, if it doesn’t challenge you, it doesn’t change you. Don’t be afraid to sweat, breath heavy, and push yourself.

I love that post-workout feeling! #strong

Challenge yourself to get in Max Reps, with good form during each interval. Between exercises, we are doing cardio, so keep on moving.

Bonus Challenge:

Today’s bonus challenge: Keep hydrated. Make sure you are drinking enough water. I carry a re-usable water bottle with me to work, and fill it up often. I’ve noticed that when I don’t get enough water I feel sluggish.

Have fun with today’s workout! Let me know how you feel, and if you had a favorite move in this routine.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:

Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.

  1. Jumping Jacks
  2. Lunge to Kick-Right
  3. Lunge to Kick-Left
  4. Curtsy Lunge
  5. Plié Squat
  6. Mountain Climbers
  7. Jump Rope
  8. Jump Squats
  9. Lunge Jumps
  10. Burpees
  11. Side Plank Hip Tap-Right
  12. Side Plank Hip Tap-Left
  13. Angel Abs
  14. Plank
  15. Reverse Plank
  16. Plié Jump
  17. Tuck Jump
  18. Down Dog Hop-Right
  19. Down Dog Hop-Left
  20. Pendulum Hop

Optional: Repeat the Workout.

Jumping Jacks
Lunge Kick: Part 1
Lunge Kick: Part 2
Curtsy Lunge
Mountain Climbers: Part 1
Mountain Climbers: Part 2
Jump Rope
Squat Jump: Part 1
Squat Jump: Part 2
Lunge Jumps
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Burpee: Part 4
Side Plank with Hip Lift: Part 1
Side Plank with Hip Lift: Part 2
Angel Abs: Part 1

Angel Abs: Part 2
Angel Abs: Part 3
Reverse Plank
Plié Jump
Tuck Jump: Part 1
Tuck Jump: Part 2
Down Dog Hop: Part 1
Down Dog Hop: Part 2
Down Dog Hop: Part 3
Pendulum Hop: Part 1
Pendulum Hop: Part 2
Pendulum Hop: Part 13
Pendulum Hop: Part 4

9 thoughts on “Cardio HIIT: Total Body Workout-No Equipment

  1. Maria Bjørg Jepsen

    Great sweat Melissa!!!

    I have a question you, as a pro, might be able to answer: I’m 10 weeks pregnant with my 2nd child (my son is 11 months soon). I had a fantastic first pregnancy, I was able to work out on an intense level until I went into labour. My belly was really small, due to my strong abdomen I guess. I gave birth in week 38. My question is: can it be dangerous to my tissue in the abdomen area, can the tissue be broken apart in some way? I’m aware that I might have to decrease my workout level, also because I feel that I should give my no. 2 some more “space” to move around than my first one had. I hope the question makes sense.

    Much love, Maria.

    • benderfitness

      At 10-weeks there isn’t too much pressure on the abdomen. Any pregnancy carries some risk of diastasis recti, but you can do exercises throughout your pregnancy (like the wall sit hip tilt) that help keep your core strong.

      The most important thing to is listen to your body. I did start modifying workout moves during my pregnancy to protect my core. I eventually stopped front planks, and modified push-ups against the wall. Have you checked out my Fit Pregnancy videos?

  2. Jules

    Loved the workout! Only downside was the dog exercise. I did the jump well, but my back rebelled the next afternoon. I do consider myself in shape, but for the back which I thought felt good. More stretches possibly for me? I was cursing you for every high step part, but I did them! Thanks & I will do bouncing or twisty exercises slower next time. Mind is willing, though!

    • benderfitness

      Next time try skipping the hop in the down Dog, and just focus on pressing the heel upward, and stick to the co trolled twisting motions. I have a stretching for runners workout and a stretching for splits workout. The splits routine is my favorite for back and hip tightness. It doesn’t matter if you can actually do a split or not.

  3. Deb

    Oh, my! That was intense! Probably not the best workout to try after an upper respiratory infection… but I did it and can’t wait to re-visit this one when I’m back up to par. Thank you!

  4. Anonymous

    Wow! how did i miss this one when it first was posted!
    It was great. I loved the pace. I could not keep up with you today. Not even close Lol.
    definitely book mark.
    Thank you Benders for everything you do.

  5. Kari

    Oh my GOSH! I am 7 months post baby and haven’t worked out that intense in a while!! So glad i pushes through thank you so much for your continued motivation!!

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