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Total Body HIIT: Best No Equipment Workout

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Hi Everyone!

Welcome to today’s workout! This is a fantastic total body workout routine. This workout will strengthen your muscles from every angle, in every plane of motion.

The compound exercises in this routine will recruit muscles in every plane of movement. Be sure to focus on form, while still getting in as many reps as possible during this interval.

Remember to support your workouts with nutrient dense foods, including whole grains and plenty of vegetables. Stay hydrated, and fuel your body to keep yourself feeling happy and healthy.

Mediterranean Roasted Vegetable Sandwich

At the beginning of this year I set a goal for myself to complete a daily meditation. I want this year to be focused on creating a happy and healthy balance physically, mentally and emotionally.

For me that means re-focusing on what I need physically, mentally and emotionally. Exercise, nutrition and meditation are really helping me to find that balance, and to have more energy throughout the day.

Prior to filming today’s workout I was feeling exhausted. My sinuses go crazy at this time of year, and my head was full of pressure. By the end of the workout, I felt great. It’s amazing how much a workout can change your energy and mood.

For those of you who have been following my workouts for a while, you are already familiar with my 5-minute rule. If I am super tired, and really don’t want to do a workout: I give myself permission to quit my workout after 5-minutes.

I have never actually quit after 5-minutes. Sometimes, just getting myself started is the hard part.

I don’t workout if I am super sick (the flu or any type of chest congestion), but my sinuses and the related headache pressure typically respond well to a good workout. Remember, always listen to your body, but this technique can help you push through on the days when working out is mentally challenging.

Enjoy today’s workout!

Have fun and get sweaty! Let me know what you think of this week’s workout routines! 


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:

Interval Timer: 28 Rounds of 10/50

  1. Lunge to Knee: Right
  2. Lunge to Knee: Left
  3. Low Jacks
  4. Pendulum Squats
  5. Side Jumps
  6. Mountain Climbers
  7. Rock the Boat
  8. Push-up Holds
  9. Side Plank Knee Rotation: Right
  10. Side Plank Knee Rotation: Left
  11. V-Slip
  12. 12. Curtsy Lunge
  13. Burpees
  14. Beast Reach
  15. Sit Thru
  16. Super Swim
  17. Heel Tap Plank
  18. Side Plank Frogger
  19. Reverse Plank Glute Tap
  20. Cheek to Cheek Plank
  21. Warrior III Heel Pulse: Right
  22. Warrior III Heel Pulse: Left
  23. Plié Lean: Right
  24. Plié Lean: Left
  25. Chair Pose Hop
  26. Hydrant Heel Press: Right
  27. Hydrant Heel Press: Left
  28. Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Lunge to Knee

Low Jacks

Pendulum Squats
Side Jumps

Mountain Climbers

Rock the Boat

Push-Up Holds
Side Plank Knee Rotation
Curtsy Lunge

Beast Reach

Sit Thru
Super Swim
Heel Tap Plank
Side Plank Froggers
Reverse Plank Glute Tap
Cheek to Cheek Plank

Warrior III Heel Pulse (Complete all reps on one side before switching).
Plié Lean
Chair Pose Hop
Hydrant Heel Press
Plank Press to Dolphin
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