15-Minute HIIT: Total Body Burn Workout – No Equipment

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Hello Everyone!

Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.

I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.

This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.

Building Consistency:

Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.

Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.

For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.

It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.

New Exclusive Content:

I just launched a Membership/Bonus Content site! I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.

If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation. 

Have fun with today’s workout. Let me know if you had a favorite exercise!


Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*This post contains affiliate links.

Equipment: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 
Equipment: Exercise Mat and some water. 
My Sneakers and Exercise Mat.

  1. High Knees
  2. Side Lunge Skate
  3. Curtsy Pendulum: Right
  4. Curtsy Pendulum: Left
  5. Burpee
  6. Tricep Pushup: Right
  7. Tricep Pushup: Left
  8. Walk the Plank
  9. Superman
  10. Mountain Climbers
  11. Hollow Hold to Side Roll
  12. Rock the Boat Bicycle
  13. Reverse Crunch Hook
  14. Crunch & Tap
  15. Frogger

Repeat 1-3X

4 thoughts on “15-Minute HIIT: Total Body Burn Workout – No Equipment

  1. Cathrin Brügmann

    Oh there it is! The Greek Goddess workout I commented on Instagram ✨
    Jokes aside, super rainy here in Germany (in summer ), so I will stay inside and do fun workouts! This one popped up on my BF Bucketlist and I am so ready to do this! I’m always up for getting my workouts done before lunch or even breakfast, it’s just such a fantastic mood booster for the day!

    Kind regards,

  2. Cathrin

    Oh me oh my, okay, I just finished this one after pairing it with some dance workouts and… this was awesome! Drenched in sweat, breathing heavily, my abs are hurting!
    Loved the hallow hold, I just overall love this mix of old exercises which feel like home to me (Crunch+Tap e.g.) and new exercises, you and Jesse are always so creative with them! Thank you!
    Another BF Workout checked from my Bucket List!


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