15-Min Total Body Interval Workout – No Equipment Home Workout

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Hi Everyone!

Welcome to today’s workout! This no equipment workout is a fantastic full body exercise routine. One round will take 15-minutes. You can go through it once, repeat it up to 3X or stack it with another workout of your choice.

I ended up doing a 3-mile run with this workout. When I filmed the workout I planned to do one mile, but I felt great once I got started so I kept going.

This Month:

For my Melissa Bender Fitness membership, I am running a month long workout and step challenge. The workout series is exclusive for members, but I made the first video free to everyone.

Get the first workout in my Confidence Workout Series free here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

It’s a great workout! I hope you give it a try and enjoy it. I’m working on finding a balance between filming workouts for members and sharing free workouts here. So far, member’s have access to more than 40 new videos, as well as a lot of my older workouts.

My youngest is super attached right now, which makes filming uninterrupted videos a little bit challenging, but as I get more into the routine it’s getting a little bit easier.

My Goals:

Now that I am filming more workouts (which means I’m being more consistent with my own workouts), I find that my energy is improving. One of my goals is to get back to running consistently and improve my 5K speed. This weekend I did a great speed workout, and yesterday I did an easy paced 3.45 mile run.

I’m playing with the idea of doing another NPC Bikini Competition, but I haven’t fully committed to that goal yet. What appeals to me about competing is the motivation, and seeing how home workout prep for a competition is different now that I’m 40, and my body has changed after having two kids.

What doesn’t appeal to me is the fact that a lot of fitness competitions seem to be focusing on increasingly leaner physiques. I would do a naturals competition, which is drug tested and often doesn’t trend quite as lean.

I have zero interest in doing a super restrictive diet, so if I do another competition I will be doing it my way. Which is the same thing I did the first go round. If you want to read more about my first Bikini Competition and the 12-Weeks of Workouts you can find that here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program

I hope you have fun with today’s workout! See you soon with a new one!


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

The Workout:

Workout Breakdown

  1. High Knee Skip
  2. Kneeling Reach: Right
  3. Kneeling Reach: Left
  4. Plank to Crab: Right
  5. Plank to Crab: Left
  6. Goddess Heel Lift
  7. Single Leg Chair to Warrior III: Right
  8. Single Leg Chair to Warrior III: Left
  9. Cheek to Cheek Plank
  10. Crunch to Single Leg Bridge: Right
  11. Crunch to Single Leg Bridge: Left
  12. Plank Crunch
  13. Clam: Right
  14. Clam: Left
  15. Butterfly Bridge

Repeat for up to 3 Rounds

High Knee Skip
  • High Knee Skip
  • Kneeling Reach 
  • Kneeling Reach 
  • Plank to Crab
  • Plank to Crab
  • Goddess Heel Raise
  • Goddess Heel Raise
  • Chair to Warrior III
  • Chair to Warrior III
  • Cheek to Cheek Plank
  • Cheek to Cheek Plank
  • Crunch to Single Leg Glute Bridge
  • Crunch to Single Leg Glute Bridge
  • Crunch to Single Leg Glute Bridge
  • Crunch to Single Leg Glute Bridge
  • Plank Reverse Crunch
  • Plank Reverse Crunch
  • Clam
  • Butterfly Glute Bridge
  • Butterfly Glute Bridge

2 thoughts on “15-Min Total Body Interval Workout – No Equipment Home Workout

  1. Carol

    Melissa! Your workouts NEVER disappoint! This one was awesome!
    Challenging and fun! for me, the crab to plank was tough.
    I ended up repeating this and coupling with another of your quick HIIT workouts!

    Thank you so much for such great workouts!

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