16 minute

16 Minute HIIT: Full Body Fit and Flexible

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Hi Everyone!


Yesterday was a fun and active day for me. I started it off with a 6 mile run with Jesse. I also went for a walk, and filmed the workout below. I felt great, and I feel better and more energized today. Working out is so much more effective at boosting my energy levels than coffee or tea. 

This workout is a 16 minute interval. I was dripping with sweat, and it was a tough one for me! It’s split into 4 sections: Lower Body, Core, Upper Body, and Flexibility. 

This is a great full body workout. It can be repeated. It maximizes calorie burning, while focusing on toning your entire body. I find that a holistic approach to working out, and focusing on creating balance in the body with workouts is incredibly effective. 

I hope you enjoy this workout! Today is the first day of my 1 Month Tighten Up/Diet Challenge. Tonight there will be a new workout, and my first food log. 

Enjoy the workout!
Melissa

PS Below is the Tutorial Video, and the Full Length Workout video. 

Tutorial Video: 

Full Length 16 Minute HIIT:

1. Split Squat (right)
2. Split Squat (left)
3. Jump Squat
4. High Knees
5. Bicycle
6. Leg Lift/Hip Lift
7. Knee Drop Plank
8. Frogger
9. Dips
10. Walk the Plank Pushups
11. Decline Rows
12. Squat and Curl
13. Stretch Back
14. Forward Fold
15. Pigeon (right)
16. Pigeon (left)

16 Minute Full Body Home Workout: Real Time

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Hi Everyone,

This was my workout last night. I filmed the workout, and the tutorial separately. If you are unsure of any of the exercises check out the tutorial video.

This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning. 

Go for maximum reps during each 50 second interval. I was moving a little bit slowly last night. I worked out late, so normally I am in bed already by that time, and my body was tired. Also, I still have the sinus infection that has been plaguing me for a few weeks now. I finally broke down and accepted antibiotics from my doctor. Typically, I try not to take antibiotics unless they are necessary.

I hope you enjoy the workout. There will be a new one today, plus I am planning on going for a run outside with Jesse. If you run outside be very careful. I slipped on black ice on my way into work on Friday morning, and banged up my knee and hip. The roads and sidewalks appear to be much clearer today, but if it’s too icy I will do a run on the treadmill. 

Have fun today!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises
Repeat 1-3X

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

Fit Friday: Toned Tush Fat Burner (16 Minute Home Workout, Real Time)

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Hi Everyone! 

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR! 

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today’s run, and I will let you guys know how it goes. It’s important to remember that one bad day does not define your ability or your workout. It’s just motivation to push that much harder the next time! 

Yesterday I didn’t get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles. 

I hope you guys enjoy today’s workout. It’s a great fat burner, with plenty of glute sculpting exercises. 🙂 Have fun, and a Happy Fit Friday!

Melissa



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

Repeat 1-3X

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Yoga Body Burn: Melissa Bender Workout

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Hi Everyone,


Tonight I did a yoga workout, as you will see in the video below. I intended on doing a much longer yoga flow, and sharing it with everyone. However, my camera battery decided to give up! So, it’s a short yoga flow, but hopefully you will enjoy it anyway. It still manages to target your entire body in only 16 minutes. It will work your entire body. If you feel like it wasn’t a hard enough workout, feel free to double up! 


I lose my balance a few times in the workout. I make sure I leave moments like that in my videos because these are my actual workouts. I don’t do them because they are easy. I do them to challenge myself and so I can get better. I want to grow into a stronger, more balanced, and healthier person. 


I hope you enjoy the yoga flow. 🙂 Don’t forget to try out the eggplant recipe I posted earlier. I am going to try out a crockpot version of pumpkin steel cut oats. If it turns out well I will share the recipe. 🙂 


See you tomorrow!
Melissa

AB Fat Shredder Home Workout: 16 minutes (full length)

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Hi Everyone!

This was my workout tonight. It only took 16 minutes, but it was an interval workout so it was tough! This one hits every area of your core, and has plenty of cardio for fat burning. Start burning off any fat in the lovehandle/muffin top areas. Hopefully I will feel this one in my abs tomorrow! 

I was getting very frustrated with jump roping in this video. I couldn’t maintain jumping without hitting the curtain, the carpet, or stepping on my rope so eventually I switched out the jump rope for high knees. I wanted to keep in the high knees aspect because that movement helps work the lower ab area. 

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Thanks everyone! Have a great night! New workout tomorrow evening!
Melissa

Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period

1. Jump Rope
2. Oblique V-Up (right)
3. Oblique V-Up (left)
4. Leg Lift Toe Touch
5. Temple Tap Abs
6. Jump Rope
7. Cheek to Cheek Plank
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Heel Tap Abs
11. Jump Rope
12. Tricep Leg Lifts
13. Bicycle Abs
14. Scissor Reach
15. Angel Abs
16. Jump Rope