Site icon Bender Fitness

Full Body, 10-Minute HIIT Workout

Please follow and like us:

Hello Everyone!

Welcome to today’s workout! This full body workout can be done with no equipment, or with minimal equipment. One round only takes 10-minutes, so this is a quick workout that is repeatable.

I started (and ended the year) sick, so this is my first more intense workout and it felt wonderful. I eased back into workouts with a few days of yoga and walking on the treadmill. I was ready and excited to get back to a more normal workout routine.

In the year ahead I am focusing on my health and energy. Those two things impact the way you experience everything in life. When you are feeling good it can be easy to forget how important health and energy is, but it’s worth the effort of exercise and eating nutritious foods. When you get sick or you struggle to get through the day because your energy is low, you suddenly realize how much of your daily life is impacted by your health.

After being sick, I definitely notice that my endurance and strength aren’t at the level that I am used to. I was especially fatigued on the Plank Chest Tap and Sumo Pushups. As I get back into my routine, rebuilding strength and endurance will be part of the process. I’m excited to feel the changes that are coming.

Post Workout Glow.

Remember, you are doing something positive for your health by showing up today. Whether you get in one round of today’s workout or multiple rounds you made a choice that has a positive impact on everything you do.

I’m so glad that you have chosen to workout with me today.

As we head into the week I like to set some goals for myself. This week I intend to complete 5-workouts, stay hydrated and get 7-8 hours of sleep per night. The sleep component is a BIG one for me, because it impacts how I feel on a daily basis. I normally sleep very well, but when my children wake up in the night I have a difficult time falling back to sleep.

I would love to hear your goals and what you are working toward right now. Please share them in the comments and let me know if you had a favorite exercise during today’s workout.


Member’s Workouts: Brand New workout videos available to subscription members at: 

Amazon Affiliate Storefront A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Full Body Workout.

Optional Equipment: Dumbbells and Bench or Elevated Surface. All exercises can be completed without equipment.

Repeat 1-4X.

  1. Jumping Jacks
  2. Decline Spiderman
  3. Extended Hip Lift
  4. Mountain Climbers
  5. Squatting Leg Abduction: Right
  6. Squatting Leg Abduction: Left
  7. High Knees
  8. Knee Drop/Chest Press Plank
  9. Lunge Jump
  10. Sumo Pushups

*I did 4 Rounds.

Exit mobile version