20-Minute HIIT Shred and Shape

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Hi Everyone!

Welcome to today’s workout! Grab some dumbbells for this routine. We are combining strength, sculpting and cardio. This is an amazing full body workout. You will find the full length workout video and workout breakdown below.

I used two 20-lb dumbbells in this workout. You want to choose a weight that is challenging, but also allows you to maintain good form. If you don’t have any dumbbells handy, you can add resistance with a water bottle, book bag or something else you have at home. You can also choose to do the exercises with body weight.

When we filmed this Jesse had a cold. You might hear some coughing the in background.

On this day in BenderFitness history, Jesse and I ran our first half marathon. It was a beautiful course, which went mostly through the woods on a rails to trails site.

Running has changed a lot for me since having kids. I didn’t realize what a social sport is was. I usually ran with Jesse or a group of friends. Since having kids it’s more of a solitary event, unless I am pushing a stroller. It’s not necessarily bad, but it’s different. I do miss the running group atmosphere and connecting with other people who were working on similar goals.

Luckily, I still have that in our online community here at BenderFitness. I really love seeing your workout check-ins and hearing about your progress. It reminds me that we are all in this journey for a healthier lifestyle together.

Setting a Healthy Example for your Family

I’m going to plan some more Live workout classes so we can continue to be in this together. In the meantime, I’m also teaching group yoga and having fun involving our kids in our exercise routines. Yesterday, my daughter give me a babydoll to watch while she “went to work.” She left the room, and when I peeked around the corder she was doing yoga. When she finished she came to get her baby and told me she was “done teaching the workout.”

Kids absorb so much of what we say and do. I’m glad that we are able to stay active together as a family.

I’m planning an active weekend, so check back for a new workout. I hope you enjoy today’s exercise routine and finish the day feeling strong and healthy. 

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Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

Interval Timer Set for: 15-Rounds of 30/50

1. Mountain Climbers
2. Romanian Deadlift
3. Supergirl Push-up
4. Split Squat (right)
5. Split Squat (left)
6. Russian Kicks
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Spiderman Plank
10. Sumo Squat
11. Knee Drop Frogger
12. Curtsy Lunge (right)
13. Curtsy Lunge (left)
14. Single Leg Frogger
15. High Knee Twist

4 thoughts on “20-Minute HIIT Shred and Shape

  1. Rene

    I’m sad you all switched to a pay membership now when it ise to be fitness should be free. Not complaining. Just disappointed. Thank you for all the years you did do it free, and I have been doing your workouts for years now. It has been fun!

    • benderfitness

      I’m still sharing free workouts, but they aren’t all free anymore. I wish that I could keep them completely free, but it isn’t sustainable. My options were charge for some workouts or stop doing this completely.

      Thank you for working out with me, and I hope you continue to do so in the future. 🙂

  2. Cathrin

    I feel like charging for your amazing workouts is absolutely the right thing to do. <3

    I don’t know about the US but in Europe everything’s getting more expensive! You are providing top quality content and put so much effort in to it! It was about time to charge for it.

    I’m a proud Patreon member and will continue to support you, dear Benderfitness Fam! <3

    • benderfitness

      Thank you so much, Cathrin! That means so much to me. I absolutely love sharing these workouts, and you help keep that possible. I appreciate you!

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