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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
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