10 Minute Lower Body Cardio HIIT: Thigh Burning No Equipment Home Workout

Hi Everyone!

Get ready to sweat! One round of tonight’s workout only takes 10 minutes, but by the end of it you should be dripping. My thighs were quivering and I didn’t think I was going to make it through a second round (but I did). The video is below.

I mixed things up a bit and reversed the workout for round 2. It was tough, and I felt fantastic afterwards!

This is a fat burning, muscle toning workout. You can do one round, repeat rounds, or even break up your workout and do your rounds at different times during the day. If you put in the work you will get results. You will grow stronger, healthier and more confident in what your body is capable of.

I firmly believe that working through HIIT workouts also trains your mental determination. It teaches you that you are capable of more than you think you are. When you first start it doesn’t matter if you begin with 10 seconds of work, followed by 10 seconds of rest. Find your starting place, and go from there. Build up and keep challenging yourself. Don’t forget to warm up before you start!

Melissa

Post Workout: Sweat!

1. High Knees
2. Jump Squat
3. Pop Up
4. Russians
5. Lunge Hop (right)
6. Lunge Hop (left)
7. Cross Jack
8. Pendulum Hop
9. Surfer Burpee
10. Mountain Climbers

Repeat 1-3X

Pop Up Part 1

Pop Up Part 2

Cross Jack Part 1

Cross Jack Part 2

Lunge Hop

10 Minute Interval Core Workout

Hi Everyone!

This is a 10 Minute Interval Core Workout. By the end of this one my abs were burning! I love core workouts, and this one was no exception. It’s quick, but it can be repeated or combined with a quick interval cardio workout like the Cardio 15 Minute High Intensity Workout, 8 Minute Cardio Fat Stripper or a Treadmill Workout.

Having a strong core will assist you with everything you do. It provides you with a strong foundation for all movement, and helps you maintain proper form during exercise. Plus, toned abs look good. 🙂

Enjoy the workout! I am filming a new one tonight!
Melissa

PS You should warm up before all workouts, but it’s especially important to warm up before interval workouts to maximize the burn and keep your muscles safe. Try jump rope, jumping jacks or jogging in place.

Max Reps during each 50 second interval, 10 seconds of rest
(Beginners may shorten working interval to 30 seconds, Intermediate: 40 seconds)

Repeat 1-3X

1. Spiderman Pushup
2. Bicycle
3. Crunch Tap
4. Side Plank Hip Lift with Elbow (right)
5. Side Plank Hip Lift with Elbow (left)
6. Leg/Hip Lift
7. Windshield Wiper Plank
8. Temple Tap Abs
9. V-Up
10. Plank Crunch

V-Up

Plank Crunch

Ab Fat Torcher: Interval Abs

Hi Everyone!

Today’s workout is a 10 Minute Core workout.

It was intense! There were a few exercises where I hit my limit today. This workout helps tone your tummy from every angle. It’s a great one to improve strength and definition throughout the abdomen.

Jesse also went through this workout today. We followed it up with a 3.6 mile run outside. The rain turned into blue skies and we couldn’t resist the call of the great outdoors. 🙂

My first day of the diet challenge went very well! Check out day one of my July food log: Day 1 Food Log: Abs Are Made in the Kitchen Remember, this isn’t a diet. I am sharing my normal eating habits (minus the sweets). If you have any fun healthy recipes you think I would like feel free to share them here or on my facebook page: www.facebook.com/MelissaBenderFitness

Enjoy the workout!
Melissa

1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Love HIIT: 10 Minute Dumbbell Workout

Hi Everyone!

Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.

I was sweating, and I definitely felt like I got a great workout in! For this workout I used 2 dumbbells, and a stability ball for the last move.

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.

Enjoy the workout!
Melissa

Workout Tutorial: (Full length workout below)

Full Length Workout:

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

10 Minute Cardio Smash: HIIT

Hi Everyone!

Tonight’s workout is a 10 Minute HIIT Cardio Blast. There is a focus on the large muscles of the lower body, which leads to major calorie/fat torching. It was a fun, and challenging 10 minute workout.

I warmed up with a 1 mile run on the treadmill, and followed this workout with 2.1 miles. I stuck to a comfortable pace. For me that meant I ran 8 minute miles. You know you’re doing a comfortable pace if you can carry on a conversation while you run.

I have not been as consistent with my workouts lately, and I definitely felt it during tonight’s interval. I am super motivated and excited to get back on track. Jesse and I are done house hunting (YAY!), so I will have my workout time back in my schedule. As long as inspections, etc, go smoothly we will be closing on our new house at the end of July. 🙂

I am excited to see my fitness level improve again, and get some more of my tone/definition back.

I hope you all enjoy the workout!
Melissa

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Max reps during each 50 second interval, 10 seconds of rest between exercises.

Warm up: 1 mile run, or 10 minutes jump rope or cardio of choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Cardio: 2 mile run, or 15-20 minutes cardio of choice

ABs-olutely Swimsuit Ready Core Workout

Hi Everyone!

Tonight’s workout is focused on the core. This is a tough 10 minute interval workout.

I love core workouts because a strong core helps you in everything you do. It improves your balance, posture, and helps protect you from injury.

This routine works every aspect of the core. It’s challenging and quick, but if you have more time you can repeat it.

I combined this workout with a 3.5 mile run outside. The weather is in the mid 70s, and the skies were pure blue, so I answered the call of the road and put in some miles. I just can’t resist the sunshine! I did it prior to filming, so if I look a bit wind blown in the video that’s why. 🙂

I am getting the racing bug again. Last summer one of my goals was to improve my 5K time (which I did! Yay!) This year I would like to improve my time again, and start training for a half marathon. Eventually I would like to train for a full marathon, but I am worried that between working and blogging I wouldn’t have enough time to dedicate to the training. Either way I will be sharing my journey with you here.

Enjoy!

Melissa

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

10 Minute Ab Fat Burn Workout: Plus Round 2 (No Talk, All Work) Bonus

Hi Everyone!

Today’s workout video is a little bit different. I did one round the way I normally do, going through and explaining the moves as I go. Then I filmed one round of me going through the workout real time, with no talking.

I actually found it to be very awkward to go through the workout without talking. I wasn’t going to post the whole video, but I thought I would try it out and see if you guys find it helpful. You can see me struggling through the workout, and trying to push the whole time.

As you can tell by the outfit change I didn’t do the workouts consecutively. I had extra time in the evening and decided to repeat the workout.

I hope you enjoy the workout. Let’s get ready to be strong, and look great in our summer clothes!
Melissa

PS If you want to see something cute my cat (Gambit) did, scroll to the bottom of the page!

1. Bicycle Abs
2. Wide Burpee
3. Oblique Toe Reach (right)
4. Oblique Toe Reach (left)
5. Super Fly Girl
6. Russian Kicks
7. Heel Tap Abs
8. Walk the Plank
9. 3 Part Abs
10. Mountain Climbers

Bicycle Abs

Wide Leg Burpee

Oblique Toe Reach

Super Fly Girl

Russian Kicks

Heel Tap Abs

Walk the Plank

3 Part Abs

Mountain Climbers

Bonus pictures! Gambit likes to workout!

No Excuses: 10 Minute Interval Workout

Hi Everyone!

Today’s workout is a quickie! One round takes 10 minutes, so if that’s all you have time for at least you will get in a quick, intense workout. If you are up to repeating it that’s always an option too.

I was planning on repeating this workout, but then I noticed how late it is and decided to keep it short. I also got in 30 minutes of running at a comfortable pace on the treadmill today.

I have been taking pictures of several of my meals, and will be posting more about what I eat. I have been getting a lot of questions about my diet lately. I am planning to post those pictures/meal break downs tomorrow.

Have a great night (or day!) and enjoy your workout!

Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest.

Or do this based on repetitions: Beginner-10 reps, Intermediate-15, Advanced-20.

1. Side Step Lift (right)
2. Side Step Lift (left)
3. Reverse Plank to Side Plank
4. Butt Lift
5. Surfer Burpee
6. Side Scissor Abs
7. Squat to Warrior Twist
8. Extended Boat
9. Low Jacks
10. Cross Knee to Elbow Plank

10 Minute Fat Burn

Hi Everyone!

One round of today’s workout takes on 10 minutes. Of course you can repeat it if you are looking for a longer/more intense workout. Research has suggested that 20 minutes is the optimal duration for interval workouts.

I followed this workout with 30 minutes of cardio on the treadmill. I felt great during my workout today.

I tried a delicious recipe from The Gracious Pantry for a clean version of coffee creamer today. French Vanilla Coffee Creamer is something I absolutely love, so when I found a clean recipe I knew I had to try it. You can check out the recipe here: Clean Eating Soy Coffee Creamer I used coconut almond milk instead of soy (it was what I had on hand), and it was delicious! I was able to find Xantham Gum in the Gluten Free section of Walmart, although it is optional in the recipe.

I hope you guys enjoy the workout!
Melissa

All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. *Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point.

1. Burpee
2. Bicycle V-Up
3. Warrior 3 Tap (right)
4. Warrior 3 Tap (left)
5. Rotating Side Crunch
6. Russian Kicks
7. Russian Twist
8. 1 Leg Hip Press (right)
9. 1 Leg Hip Press (left)
10. High Knees

Repeat 1-3X

10 Minute Core Strengthening Workout

Hi Everyone!

Today I did the core strengthening workout in the video below. I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots. Today is Marie’s birthday, and there was no way I was going to turn down the birthday girls request to go for a run. 🙂

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

Tomorrow I will be sharing a more intense workout, so be sure to check back for that. Have a good night!
Melissa

Max reps during each 50 second interval, or:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

10 Minute Fat Burn: Body Weight Home Workout

Hi Everyone,

Today’s workout was intense! I went through the workout three times, and ran 1 mile after each round. As always, the video, and breakdown of the workout are below. I feel great now, but it was a tough one!

My workout today will work your entire body, and incorporates cardio throughout. I completed the rounds interval style, doing the maximum number of reps that I could during each 50 second interval, with a 10 second break in between exercises. This workout can also be completed by focusing on reps, instead of intervals. I ran 1 mile on the treadmill between rounds, but other cardio options include jump roping, or one of my cardio workouts. By the time I finished all three rounds I was covered in sweat, and knew I put in some great work!

Enjoy!

Melissa

Sweaty After the Workout

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

After each round complete 1 round of Cardio or running.

Repeat 1-3X.

My Cardio Today:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

10 Minute Total Core Toner: Full Length

Hi Everyone,

Last night I repeated one of my older workouts. We stayed busy all day, and got home much later than we planned so I was a bit crunched for time.

I decided to do this 10 Minute core workout, and then do a light run on the treadmill. I was reading on my kindle while I ran, so I actually ended up staying on longer than I planned, and did about 5.5 miles at an easy pace.

As you can see in the pictures above I decided to add a weight to the bicycle ab move. You can do it with body weight only, but I felt like having a little bit of an extra challenge. Also, I randomly decided on this top before I picked out my workout. It was a strange coincidence that I ended up wearing almost the same outfit during this workout!

Enjoy the workout!
Melissa

Max reps during each 20 second interval.

1. Plank Knee (right)
2. Plank Knee (left)
3. Leg Scissor
4. Bicycle (with or without weight)
5. Leg Lift
6. Hip Lift
7. Push Through
8. Hip Twist
9. Pushup
10. Mountain Climber

Standing 10 Minute Ab Workout Real Time: Melissa Bender

Hi Everyone,

I filmed two new workouts today. The first workout is a 10 minute standing ab routine. The video is below. This is a nice workout that doesn’t require you to get on the floor, and has no traditional crunches. It will get you really sweaty, and workout your entire core without straining your neck.

The second workout I am uploading is a 10 minute hamstring, thigh, and butt workout. These tend to be the major areas people worry about as summer approaches. Both of these workouts still hit all of the major areas of your body, but they focus on strengthening and toning the muscles in the areas I specified.

I got to wear my new workout pants from bodyrock sport today! They are aptly called the “Melissa” pants. They are really comfortable, and very cute!

I hope you enjoy today’s workout!
Melissa

10 seconds of rest, 50 seconds max reps

Repeat 1-3X.

1. Squat Twist
2. Oblique Drop (right)
3. Oblique Drop (left)
4. Rotating Lunge (right)
5. Rotating Lunge (left)
6. Side Angle Reach (right)
7. Side Angle Reach (left)
8. Dancing Goddess Pose
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)

10 Minute Full Length Ab Workout

Hi Everyone!

Tonight’s workout is a 10 minute, interval, ab workout. You’re going for maximum number of reps during each 50 second interval, with only 10 seconds of rest in between each exercise.

When I got home from work Jesse and I went for a 5.65 mile run. We kept it at a comfortable pace the whole time, but our route was very hilly. Around here no matter where you run there’s an uphill. 🙂

Jesse cooked us a delicious dinner.

We had baked salmon, with a thin slice of brie cheese on top, over fresh baby spinach, served with steamed green beans. It was amazing!

Have a wonderful evening and enjoy the workout! Share your reps! I would love to know how you did. 🙂

Melissa

All Levels: Maximum Number of Reps in each 50 second interval, with 10 seconds of rest in between. Always listen to your body. If you need a break take one, but if you can keep going give it your all!

1. High Knees
2. Core Lift
3. Elbow Lift
4. Oblique V-Up (right)
5. Oblique V-Up (left)
6. Side Kick (right)
7. Side Kick (left)
8. Mountain Climber
9. Heel Tap Abs
10. Hip Lift

If you’re up to it repeat!

If you don’t want to run, but you want to get in some cardio do this workout:

Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

Hi Everyone,

I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. It’s a full length video so that you can hear my interval timer go off (in case you don’t have your own!)

Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.

Enjoy the workout, and be sure to check out parts 2 and 3.

Melissa

Bombshell Body Workout

Part 1: Cardio Fat Burn

Length: 10 minutes

All levels: max reps during 50 second intervals, 10 seconds of rest in between.

High Knees
Mountain Climbers
Low Jacks
Russian Kicks
Squat Jumps

REPEAT

Part 2: Bombshell Butt
Part 3: Bombshell Abs

10 Minute Awesome Ab Workout

Hi Everyone,

Today’s workout is super short (only 10 minutes!) but it’s very intense. It consists of 10 different ab exercises. The trick is that you have a certain amount of time to hit your maximum number of reps. You get a 10 second break, and then you move to the next exercise. Keeping the breaks this short is what keeps the intensity of the workout so high.

If you enjoy this, you can use it 2-3 times per week to really amp up your core work. If you’re going to do this I suggest having a paper and pencil next to you to write down your number of reps during the 10 second rest period. This way you can compare and see your strength increasing every time you do it.

Also, this video is full length for the advanced version of the workout. So you can always play the video and go along with the exercises.

Enjoy,

Melissa

10 Minute Awesome Abs Workout

Beginner: 30 seconds work, 10 seconds rest

Intermediate: 40 seconds work, 10 seconds rest

Advanced: 50 seconds work, 10 second rest per exercise

1. Bicycle

2. Leg raise heel taps

3. Side twist

4. Side plank drop (right)

5. Side plank drop (left)

6. Bridge leg circle (right)

7. Bridge leg circle (left)

8. Tricep plank leg lifts

9. Hip lift

10. Mountain climber push ups