Total Body, Quick HIIT Workout: Cardio Burn and Body Sculpt

Please follow and like us:
Pin Share

Hi Everyone!

Welcome to today’s workout. You don’t need any equipment for this effective, home exercise routine. Have some water handy for some post exercise hydration and a little bit of space and you’re good to go.

As you can see in the video below, I am transitioning into a new workout space. My normal filming space is on the main floor of our house, which can make filming workouts more challenging now. With Covid-19 and working in nursing homes, we don’t have babysitters or anyone to come over and help with the kids while we film workouts. The result has been that we filmed much fewer workouts in the year 2020.

I have to say we filmed some great ones despite the challenges! The Body Sculpt Challenge Series is one of my all time favorites. Check it out here if you haven’t tried it yet. The workouts are a bit longer at 40-minutes per round:

I can never turn down baby cuddles!

We actually haven’t finished remodeling my new studio. The ceiling, lighting and painting is only halfway done. I also need to figure out better video lighting options and sound system/microphone that is HIIT compatible to improve the video and sound quality. If you work in video production and have an affordable recommendation, please let me know in the comments below.

This year I am breaking through the things that have been holding me back. I hope you’re doing the same. After spending so much of the past year out of sync with myself, it feels good to be taking the power back in my life.

I’m looking forward to gaining strength and endurance. In these crazy times, I am sure to need both.

I hope you enjoy today’s workout. We have some fun movement variations and unique exercises in this routine. Let me know if you have a favorite!

Wishing you well,


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 Set for 15 Rounds of 10/50

  1. Criss Cross Squat
  2. Shuffle Lunge Tap
  3. Sit Thru Tap (Alternating)
  4. Diamond Core Squeeze
  5. Burpee
  6. Low Jack
  7. Criss Cross Plank Rotation
  8. Mountain Supergirl
  9. Lunge to Hop: Right
  10. Lunge to Hop: Left
  11. Boat Hip and Ankle Tap
  12. Plank Crunch
  13. Pendulum to Hop: Right
  14. Pendulum to Hop: Left
  15. Cheek to Cheek Plank

Repeat up to 3X.

*I did one round paired with a two mile run.

8 thoughts on “Total Body, Quick HIIT Workout: Cardio Burn and Body Sculpt

  1. Emily

    This was such a great workout! Made it through two rounds and it kicked my butt. I especially got a great burn from the shuffle lunge taps…new favorite! As always, thanks for the great videos! And I love the new space. You are an inspiration to moms everywhere!

  2. Maury

    As usual, super intense workout! Loved it…especially the shuffle lunge taps. Also a new favorite. I would love to see more of those in future workouts. I’ve been doing your workouts for about 6 years and I recommend you to everyone I know. I love your workouts, attitude, adore your adorable family and the fact that all of your workouts, recipes and tips for healthy living are free.
    Thank you for all you do! 🙂

  3. Vena

    That was a great one. Love the new workout space. Thanks for your consistency in making great free workouts. I tell all my friends.
    Much love.

Leave a Reply

Your email address will not be published. Required fields are marked *