15-Minute HIIT: Total Body Burn Workout – No Equipment

Hello Everyone!

Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.

I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.

This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.

Building Consistency:

Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.

Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.

For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.

It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.

New Exclusive Content:

I just launched a Membership/Bonus Content site! I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.

If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

Have fun with today’s workout. Let me know if you had a favorite exercise!

Melissa

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

*This post contains affiliate links.

Equipment: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
Equipment: Exercise Mat and some water.
My Sneakers and Exercise Mat.

High Knees
Side Lunge Skate
Curtsy Pendulum: Right
Curtsy Pendulum: Left
Burpee
Tricep Pushup: Right
Tricep Pushup: Left
Walk the Plank
Superman
Mountain Climbers
Hollow Hold to Side Roll
Rock the Boat Bicycle
Reverse Crunch Hook
Crunch & Tap
Frogger

Repeat 1-3X

Side lunge skate Exercise Demonstration.

15-Minute Total Body HIIT Workout and Fat Burn

Hi Everyone!

Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill.

I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion.

A Little AirBNB Drama:

I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund.

However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation.

I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either.

Despite the rocky start we had a really wonderful trip.

Exclusive Workouts Coming Soon!

Exclusive Workouts at MelissaBenderFitness.com

In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com

For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20

Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts.

Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Equipment: Exercise Mat and some water.
My Sneakers, Exercise Mat and Adjustable Sports Bra.

Lateral Hops
Lunge Kick: Right
Lunge Kick: Left
Burpee
Plié (2nd Position)
Side Scissor
Leg Circles: Right
Leg Circles: Left
Mountain Climbers
Cross Plank Pushup
Locust
Cactus Squeeze
Down Dog, Chatarunga, Up Dog
Superman
Overhead Scapular Glide

Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

Hi Everyone!

Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule.

As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure.

If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day.

Bellway Fiber Review:

Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po

Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US.

I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workouts:

Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps.

1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift

Repeat up to 3X. *I did both workouts one time through.*

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X. *I did both workouts one time through.*

Plank and Burn: Core and Cardio Workout – 20 Minutes

Hi Everyone!

It’s workout time! I’m so glad you are here with me for today’s workout. You will find today’s full length workout video and a daily stretching routine below.

For this workout I use a jump rope and a yoga mat. If you don’t have a jump rope you can substitute high knees or rope-less jumping for the cardio bursts (or burpees, squat jumps or any cardio of your choice). If you are trying rope-less jumping, just do the jump rope motion without the equipment. We will be doing a variety of plank variations for the strength exercises, so get ready to challenge yourself.

This routine is amazing for your core. It will help build strength and definition and work your core from every angle. It’s one of my favorite routine’s. I love the strength and cardio combo.

how to do a plank with good form — Form a straight line from heels, through the hips and to the shoulders. There should be no arch or sway in the back. This variation is a chatarunga plank.

If you get sore wrists during planks you have a few options:

Pushup bars (or dumbbells large and sturdy enough to hold onto during your planks). This helps keep the wrists in a neutral position and decreases pressure through the carpal tunnel.
Modify the movements to be completed from a forearm plank. Again, this keeps the wrists in neutral and a wider surface area is taking the pressure.

Yesterday I shared a recipe for the Best Healthy Creamy Pesto Chicken. Be sure to check that out if you enjoy delicious, healthy recipes. I need to do a grocery run today, and I will definitely be getting everything to make that dinner again.

Subscription Site Coming Soon!

In addition to the free workouts I share here, I will soon have a subscription site for additional workout content you won’t find anywhere else. I’m almost done filming the Confidence Challenge, which is a four week workout series that includes workouts and journal/discussion topics to improve your confidence mentally and physically. I will continue to share and build a library of unique workouts there, and I’m so excited to share that with you.

I hope you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Finish with this Daily Stretching and Mobility Routine:

Cardio HIIT: 30-Minute Full Body Workout

Hi Everyone!

Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through.

Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat.

Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits.

If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts.

It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent.

Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things.

See you soon!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.

Jumping Jacks
Lunge to Kick-Right
Lunge to Kick-Left
Curtsy Lunge
Plié Squat
Mountain Climbers
Jump Rope
Jump Squats
Lunge Jumps
Burpees
Side Plank Hip Tap-Right
Side Plank Hip Tap-Left
Angel Abs
Plank
Reverse Plank
Plié Jump
Tuck Jump
Down Dog Hop-Right
Down Dog Hop-Left
Pendulum Hop

Optional: Repeat the Workout.

Photo Exercise Tutorial:

Full body, no equipment, home workout video and photo tutorial. — Pendulum Hop: Part 4

20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat

Hi Everyone!

Welcome to a fantastic full body Cardio HIIT Workout. One round of today’s workout will take 20-minutes to complete. I use a jump rope for the cardio intervals of this workout. If you don’t have one you have options. You can substitute rope-less jumping, high knees, marching in place, jumping jacks or any cardio exercise of your choice.

I am working hard behind the scenes on filming new workouts and creating new content. If you didn’t see my update, Facebook has completely restricted me from posting for three days. I will be allowed to post again tomorrow. This is the result of actions the hackers took to try and attempt to get my account permanently banned from Facebook and maintain control of my business page. Facebook is continuing to allow hackers to access my Ad Manager page and personal information, with four new hackers being added today. My exhaustion and frustration with this process is becoming a bit overwhelming, and is even interrupting my sleep at night.

I realize that as a creator I can not trust Facebook or Instagram (also owned by Meta). I am going to launch a paid website, and possibly an app to protect what I have created here. I will still share free workouts here. I just won’t be able to share everything for free anymore. I am currently reliant on social media to keep this website and journey free and cover costs, but without monetization and ads on reels/social media/etc that isn’t possible.

I’m currently filming a four week workout series and behind the scenes footage to share when I launch the new service. I hope you will join me on this journey. It’s a bittersweet process for me for many reasons.

I hope that you understand my reasoning, and that I am still committed to sharing free workouts. If there is something special that you would like to see as exclusive content from BenderFitness please let me know. Whether that is a type of workout, Q & A, more recipes, etc.

You all have made this website possible over the last 12-years. I hope you will join me on this next phase of my journey and empower us to continue to share great workouts.

I will share more information soon.

Enjoy today’s workout! Push yourself, and let me know how it goes.
Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Click the link to get your own Gymboss Interval Timer!
Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

40-Minute: Total Body Workout

Hi Everyone!

Welcome to today’s workout. I have a fantastic, 40-Minute Full Body Workout on the agenda today. I used one dumbbell during this workout, but you can also do this routine with only bodyweight exercises.

We aren’t skipping any muscles in this one! We are going to work everything, including your cardiovascular endurance. I really enjoyed filming the 40-Minute Body Sculpt Workout Series. Lately, I’ve been focused on filming shorter workouts, because that’s more in line with what my crazy/hectic schedule needs right now.

If you haven’t tried my most recent 10-Minute Glutes & Thighs Workout, you should definitely give that a go!

Glutes and Thighs Workout — You can find the workout here: https://www.benderfitness.com/2023/05/10-minute-glutes-and-thighs-workout.html

The Ongoing Facebook Saga Continues

In the ongoing saga of my Facebook page being hacked last month, today Facebook decided to fully restrict my page for the next two days and 23 hours. The hackers tried to get my personal page permanently deleted by posting horrific, illegal content on my personal page. Since then, I’ve had restrictions on my page, but was still allowed to post. Today they decided to fully restrict my page for the next three days.

What I’ve learned is that I was wrong to trust Facebook to have the back of it’s creators. There seems to be no internal communication among their teams or their automated review processes. My business page is permanently restricted in many ways. Facebook acknowledges that they know I have been hacked, but that the review process is out of their hands and has been rejected by their internal team.

As a free resource, we are fully reliant on social media and advertising to remain sustainable. To protect what I’ve built over the last ten years, I am most likely going to have to develop a paid program and possibly an app with exclusive content. This will enable me to continue sharing free workouts, while protecting the work that I’ve done.

I appreciate all of you who have remained with me through the years. I’m not giving up, but this entire situation has been disheartening. Every time I think an end is in sight the hits keep coming. Good thing I train hard to endure difficult things, and I have the endurance to persevere.

Enjoy today’s workout!
Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left

Photo Tutorial:

19-Minute HIIT Fat Burn Workout

Hi Everyone!

I have a fun workout on the planner for today! This 19-Minute HIIT uses some great cardiovascular exercises and full body compound movements to maximize the effectiveness of your workout. I incorporate some jump rope intervals, but you can easily substitute high knees if you don’t have a jump rope.

If you aren’t ready to do this as an interval workout you can complete the workout for reps. For the cardio aim for 50-100 high knees or jump rope hops.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Remember, there is always a way to modify a workout so that it works for you.

New Workout Headed Your Way

Tomorrow I will be sharing a new lower body workout. I’m focusing on filming new workout routines, and getting myself super consistent with my workouts again. I have noticed such a positive energy shift since my workouts are back on track.

Is a BenderFitness app in my future?

I’ve been spending some time recently researching the possibility of creating a BenderFitness app. With my Facebook page recently being hacked (and now being permanently restricted in several ways by Facebook) I realized how vulnerable everything I have created over the past decade is to the whims of social media and the support teams of the platforms. It was scary to realize that I could lose everything I’ve built.

I think that one of the best ways to protect what I’ve created would be to develop an app. I would still be creating and sharing free YouTube content, but I would offer ad free versions of every workout, organized playlists and challenges, and exclusive content only available on the app.

I would greatly appreciate your feedback. Would you pay a monthly fee for access to a BenderFitness app, with exclusive content? If so, what type of content would you most like to see. I have some ideas in mind, but I would love to hear your thoughts.

I have to admit, I’m terrified of the idea of investing money into app, but with the restrictions to my FB page as they are now I need to come up with a backup plan if I’m going to continue sharing workouts.

Let me know your thoughts.

Mindfulness During Exercise

Don’t forget to focus on what you are doing during your workout. It can be tempting to let your mind wander, but the mind/body connection is a powerful tool. Not only does attention maximize the effects of your workout, but it also teaches your body and mind to re-connect. Often we become more comfortable with either the physical or mental aspects of our body, and we need to intentionally re-establish that connection so we can tune into our bodies and know when to push and when to take a break.

I hope you enjoy today’s workout. It’s fantastic! Check back tomorrow, for an amazing new Booty and Thigh workout.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

30-Minute Full Body Home Workout & Fat Burn

*Post may contain affiliate links.*

Hello Everyone!

Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance.

You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise.

Equipment:

For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance.

You can find dumbbells on Amazon if you want to add some equipment to your workout routine.

Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill.

Curtsy Lunge Exercise demonstration with dumbbell.

It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout! I’m planning a great lower body focused routine, so be sure to check back!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Workout Photo Tutorial:

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

Hi Everyone!

Are you ready for a fantastic full body workout? This home exercise routine is effective. I use a dumbbell for some of the cardio bursts, but you can also complete this workout entirely with bodyweight. No equipment? No problem.

During the cardio burst sections of this workout I alternated between dumbbell swings and high knees. You can pick whatever form of cardio burst you prefer: High Knees, Kettlebell or Dumbbell Swings, Jumping Jacks, Jump Rope, Squat Jumps. You have plenty of options.

If you enjoy this workout, be sure to try my newest Thighs & Glutes: Standing Workout. As always, you will find the full length workout video, photo tutorial and workout breakdown below.

Healthy Eating

I have been refocused on healthy and nutritious meals. Ever since my Business Facebook Page was hacked (11 days ago and counting), I’ve been very consciously implementing stress management techniques. That has included prayer, meditation, breathing techniques, exercise and healthy eating.

Last night we made tacos, which are always a hit with the whole family. We used ground turkey, onions, peppers, tomatoes, avocado and baby spinach. Quick, healthy and both kids loved them, so that is a household win in my book.

Hacking Update (UPDATE: I got My Page Back!)

As I mentioned above, it’s been 11-days and counting since my verified Facebook page with over half a million followers has been hacked and stolen from me. Although I have been in touch with Facebook on a daily basis they haven’t actually done anything to help me yet. My state’s attorney general sent me an email yesterday to let me know they are attempting to mediate on my behalf with Facebook.

On Sunday night I was able to see the hackers creating and attempting to run ad campaigns on my Facebook page via my hacked Ad Manager account. Thankfully, I was able to go in and delete those campaigns and their stolen payment methods. I am still hopeful that I will get that page back (currently it is just sitting there. The hackers erased 4 years worth of my content that I have shared).

In the meantime I am starting to re-build from scratch, just in case Facebook never gets me the page back. My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit

If you are able to like and follow that page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable.

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
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Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

Full Body Boot Camp Workout: No Equipment, Great Burn!

Hello Everyone,

Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine.

You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go!

I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness.

The Facebook Hacking Saga Continues

It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password).

Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers.

When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me.

In Better News:

I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here.

I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves?

I enjoy both styles, but I’m excited to hear your thoughts.

Have fun!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit

Hello Everyone!

Welcome to a fantastic and fun, Quick HIIT Cardio Burn workout. One round of today’s workout will only take 10-Minutes. So push yourself hard, and repeat it if you have the time and the energy to do so!

Today’s workout is led by Jesse. When I say he made today’s workout fun, you don’t just have to take my word for it. Check out the video and the photo tutorial and you will know that his humor and charisma was out FULL FORCE during this workout. So don’t be surprised if you get in an extra core workout from laughing during this routine. You won’t be bored during this workout.

Yelling cat — Gambit demands that you have a great workout today!

I love short, intense HIIT workouts. I like when they are quick, because mentally it allows me to really push myself to get in max reps, and then I can repeat it or pair it with another workout.

An important aspect of training that often gets overlooked is the development of mental fortitude. When you first start training you don’t just teach your body to grow stronger and push through, you teach your mind. You develop the mental strength to push through the challenging moments, and that doesn’t just apply to your workouts, it also applies to your every day life. You are learning how strong you are in a multitude of ways. I believe that is one of the biggest reasons why exercise helps improve self confidence. It’s not all about physical changes, it’s about learning how capable you and your body are. You learn how much you can endure and your brain learns how to work through difficult things and moments.

Exercise is so much more than aesthetic. It really improves and balances both your physical and mental health in so many ways. I have noticed that it’s easier for me to remain patient in stressful situations when I workout regularly.

If you enjoy this workout you might also like my 25-Minute Body Weight HIIT and my 15-Minute, Sculpt, Strengthen & Burn Cardio Routine.

Leaping for joy during a fun workout — Jesse having fun with his Air Jumps

Let me know if you had as much fun working out with Jesse as I did filming him during this workout. I apologize if the camera gets shaky at all, I was focused on not bursting out laughing while I was filming. I’m trying to convince him to film one workout per week, and be a more regular in front of the camera personality. So if you enjoyed the workout please let us know.

Have fun, and I will see you soon with a new workout!

Melissa

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

4-Minute Workout: Tabata #3 of 4: Fast & Effective

Hello Everyone!

Are you ready for a great, effective, and fast workout routine? If you said yes, then you are definitely in the correct place. Today we are continuing the four part Tabata workout series with routine #3. The full length, real time workout video and photo tutorial are below.

One round only takes 4-Minutes so it’s great for anyone short on time, but still looking to get in an amazing workout. I like to do 3-4 Rounds of Tabatas, but I know that even if I can only fit in one round I am still improving my fitness level. I’m a busy mom, so sometimes one four minute round of exercise is all I can fit in. When that’s the case I need to make sure every minute counts.

I have to admit, parenting and exercise comes with its own set of challenges. It just isn’t as easy to workout when your schedule includes caring for other human beings and trying to keep them to a schedule and in extracurricular activities. Life and its demands is always in flux.

Getting in a treadmill workout with a little photobomb pro behind me.

Sometimes when I get overwhelmed I need to remind myself that part of the reason that I started this website while I was in graduate school, was because I was SO BUSY that I needed to change my workout routine and style of workouts. I went from running and longer yoga flows to developing my own HIIT and home workouts. A large part of the reason why I did that, was because my schedule required me to get in an optimized workout in a shorter amount of time. And here we are more than a decade later, still sharing workouts that fit a busy lifestyle.

Although the demands on my time are very different now, the root issue of feeling like I don’t have enough time is the same. And quick workouts like this one are a perfect solution to a busy lifestyle. Maybe I don’t have time for 40-60 minutes of exercise, but when it’s broken down into 4-minute intervals it suddenly becomes doable.

You can find the other workouts I’ve shared so far this month here: Newest Workouts. If you haven’t given them a go yet, I encourage you to do so. Exercise isn’t just an amazing way to stay in shape and feel physically strong, it improves your mental and physical health. It even helps me to feel more patient and calm throughout the day. Moving and exercising is beneficial in so many ways.

I would love to hear what you think about this workout. Did it challenge you? How many rounds did you get in? Let me know in the comments below, or tag me in your workout check in post on whatever social media you use. I love seeing you progress and grow stronger and more confident.

Have fun, keep moving, and check back soon for more workouts!

Melissa
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks
Lunge Jumps
Speed Skater

Repeat

Cardio Burn and Body Sculpt: HIIT Workout

Hi Everyone!

Welcome to today’s workout. One round of this workout will take 23-Minutes. I use a jump rope in this workout, but If you don’t have one, don’t worry! You don’t need any equipment. The workout video and breakdown are below.

For the cardio bursts you can do cardio of choice: Jump Rope, Ropeless Jumping, High Knees, Marching in Place, Burpees, Frogger, Mountain Climbers or any combination you pick.

This is a great full body workout. It will isolate the right and left sides of your body to help prevent muscular imbalances. We are also using lots of Compound Exercises today, to maximize the burn in a shorter period of time.

This is a throwback workout, which I am sure many of you realized since I am not 30-weeks pregnant in the video! However, it’s very similar to the workout I did yesterday.

My workout included lots of Ropeless Jumping (I was working out inside and didn’t want to risk hitting my son with the rope) and body weight exercises. It inspired my pick for today’s workout.

Pregnancy Update:

I am feeling great! This pregnancy is flying by now, and after a rough start I have been feeling very good. My baby is super active, and my doctor is very happy with how we are both progressing.

I can’t believe my due date is less 9.5 weeks away. We have house guests through the holiday’s, so we won’t be setting up her nursery until the new year. I’m feeling. A bit anxious at leaving everything to the last minute, but I know we still time.

Ready for the Holiday’s! With my son at his preschool Christmas Party.

It’s crazy to think how much our life is going to change in just a few more weeks.

Nutrition:

I am trying to incorporate more fruits and vegetables into my diet. I had an aversion to them for the first four months of my pregnancy, and got into the habit of eating more carb heavy meals.

I am still eating plenty of carbs, but also focusing on having more colorful food choices. I’m re-incorporating smoothies, because it’s an easy way to sneak in some fruits, veggies and protein.

I have also been incorporating meals from HelloFresh. I’ve recently done some sponsored videos with them, so for anyone who wants to try their meals you can get 9-free meals and free shipping in your first month (purchase required) with the code: MBender9 at checkout, or just use my direct link: http://bit.ly/33WXC22

Here is a video review with some photos of the meals I made:

I hope that you all enjoy today’s workout! I have plans to film more new workouts, including a new collaboration with Sean Vigue. The last few weeks have been crazy, finishing up the teaching semester, getting everything graded, and prepping for the holidays, but I’m hoping to get back to filming some great new workouts ASAP!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

Repeat 1-3X

Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

Hi Everyone!

Welcome to a brand new workout routine! This is a fantastically, challenging workout. This routine combines Tabata intervals with longer Resistance Training intervals, to maximize the results of this full body workout.

Today we are joined by a special guest, Janelle. Janelle is a fitness instructor, and she did an amazing job on camera, and demonstrating modifications throughout this workout routine. If you suffer from any wrist issues, follow her for wrist friendly, and lower impact modifications. Remember, lower impact, doesn’t mean less effective. As long as it challenges you, you are getting fantastic benefits from the workout.

I really loved teaming up with Janelle for this fitness routine. I hope you all enjoy it as much as we did! Her energy is fantastic, and I thought she brought a fun dynamic to the workout.

This workout is comprised of four minute intervals. There are four Tabata intervals, comprised of 8 Rounds of 20/10 second intervals. In between each Tabata we have a four minute round of resistance training of 4 Rounds of 10/50. Feel free to press pause on the video in between rounds, grab some water, and then continue the workout.

You will find the full length, real time video workout below, along with a photo tutorial of each exercise we do in this workout.

We did have some audio issues during filming. I did my best to re-record the audio of the impacted sections. I also ordered a new microphone and camera rig so we shouldn’t experience the sound issues in future videos.

Equipment: Dumbbells and or Free Weights.

I felt a little bit weak, and deconditioned throughout this workout routine, and a few hours after we finished filming I was hit with the norovirus (what some people call the stomach flu). I initially thought that I was just out of shape from taking some time off through the holidays, but I think my muscles knew I was sick before the rest of my body did. We are all on the road to recovery now, and ready to start a Happy and Healthy New Year!

I really hope you enjoy this workout! Let me know what you thought of the format, and please give a shout out to Janelle for doing an amazing job during her guest appearance in today’s workout video.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Tabata Intervals (Part 1, 3, 5, 7): 8 Rounds of 20/10.
Resistance Intervals (Part 2, 4, 6): 4 Rounds of 10/50.

Part 1:

Pushups
Rock the Boat
Spider-Man Plank
Superman

Part 2:

1. Alternating Warrior Deadlift
2. Bicep Curl to Press
3. Angel Abs
4. Curtsy Lunge

Part 3:

High Knees
Jump Squat
Mountain climbers
Lunge Jump

Part 4:

1. Single Weight Squat (Alternating)
2. Tricep Drop with Hold
3. Wipers
4. Chair Step

Part 5:

Burpees
Jog to Jack
Forward Kicks (Alternating)
High Knees

Part 6:

1. Hydrants-Right
2. Hydrants-Left
3. Four Point Upright Row
4. Pendulum Squat

Part 7:

Plank Jack
Jumping Jacks
Hip Thrust – Right
Hip Thrust- Left

Push-up or Chest Press: Part 1

Push-up or Chest Press: Part 2

Rock the Boat

Spiderman Plank (Plank or Standing Position)

Superman

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curl and Press: Part 1

Curl and Press: Part 2

Curl and Press: Part 3

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 3

High Knees

High Knees

Jump Squat

Mountain Climbers (Plank or Standing)

Lunge Jump: Part 1

Lunge Jump: Part 2

Single Weight Switch: Part 1

Single Weight Switch: Part 2

Tricep Drop with Hold: Part 1

Wipers: Part 1

Wipers: Part 2

Wipers: Part 3

Wipers: Part 4

Chair Squat: Part 1

Chair Squat: Part 2

Chair Squat: Part 3

Burpees: Part 1

Burpees: Part 2

Burpees: Part 3

Burpees: Part 4

Jog to Jack: Part 1

Jog to Jack: Part 2

Jog to Jack: Part 3

Jog to Jack: Part 3

Forward Kick: Part 1

Forward Kick: Part 2

Jump Rope

Hydrant: Part 1

Hydrant: Part 2

Hydrant: Wrist Neutral Variation using Dumbbells to avoid compressing the carpal tunnel.

Four Point Row: Part 1

Four Point Row: Part 2

Four Point Row: Part 3

Four Point Row: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Jumping Jacks

Hip Thrust: Part 1

Hip Thrust: Part 2

Total Body Exercises: Fat Burning Home Workout

Hi Everyone!

I am back from my vacation and ready to refocus on a healthy lifestyle (for me and you!) This was the first beach vacation I have taken in 4 years! In fact we haven’t actually had a vacation since before I was pregnant with my son. He will be two tomorrow.

“More waves! More! More!”

Its mind boggling how quickly time passes. Over the past two years I have had a much harder time being consistent with my workouts, and generally making any time for my own self care. I had the impression that it would be easier. While it isn’t impossible, it certainly takes a whole new level of planning, commitment and organization.

On vacation it was much easier. We had no work schedules to work around. My husband was always available to take care of our son if I wanted to go to a yoga class, or go for a run. Suddenly our time wasn’t being pulled in a million directions. It was glorious.

Yet, a return to the scheduling of the real world was inevitable. I watched the landscape change, water turning to land, tropics giving way to mountains and hills. It was beautiful and bittersweet. I took a moment to savor it, and reminded myself that comparisons kill joy. There are different types of beauty in the world. The beauty of tropical beaches, and the beauty of mountains and hills. Longing for what you don’t have doesn’t bring you joy. Sometimes we need to embrace what is different, and make plan, so we can live joyfully.

Until next time. ❤️

My plan is to focus on bringing some of the freedom of vacation back into our everyday life. To stop leaving some of the things I need to do for myself on the back burner for “if I have time to get to it today.” Flexibility is good, but so is structure, and a bit more life balance will do me good.

Time is our most valuable commodity. It is finite, we can not get back what we have used. All we can do is strive to use our time in ways that bring us, and those around us, joy. We can improve the quality of the time we have by keeping ourselves healthy in mind, body and spirit. We can fill ourselves with new experiences, and savor the familiar moments.

Cheers to moments both familiar and extraordinary. Let’s live our best, and healthiest lives.

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

*30-Seconds of Cardio Before Each Exercise*

1️⃣ Low Impact Burpee
2️⃣ Lunge to Hydrant-Right
3️⃣ Lunge to Hydrant-Left
4️⃣ Down Dog Cross Kick-Right
5️⃣ Down Dog Cross Kick-Left
6️⃣ Leg Drop Series
7️⃣ Reverse Plank Step Out
8️⃣ Angel Abs
9️⃣ Side Plank Foot Tap-Right
🔟 Side Plank Foot Tap-Left

Repeat 1-3X

For the photo tutorial of this workout click the original workout link below:

18-Minute Total Body Fat Burning Workout

15-Minute Plyo HIIT Fast Fat Burn & 10-Minute Total Core Workout

Hi Everyone!

It’s workout time. Today I have a powerful workout combination for you. The first video is a 15-Minute Plyometric HIIT Fat Burn. The second video is a 10-Minute Total Core Workout. You will work your entire body with this combination, with a focus on strengthening and sculpting your mid-section.

Push yourself hard, focus on form, and you will get in an amazing Total Body Workout.

New Workouts: I am working on getting my newest workout videos uploaded and edited for you. Technical difficulties seem to be a way of life right now. I have used Apple products for years, but I am getting very disillusioned with the number of issues I have had with their equipment over the past year.

I am getting it all figured out, but it’s frustrating and time consuming. Right now I feel like I’m on a treadmill of accomplishment: no matter how hard I work I am running hard without getting anywhere. I feel so melodramatic for typing that, but the frustration is real my friends!

Despite that, I am determined to make it happen. I will find a way and prevail in the end. I am too stubborn to do otherwise.

Photo from my newest yoga flow….The video refuses to import to my computer.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! I will get the new videos up ASAP when I am done fighting my phone, my computer, and possibly punching a pillow a few times. 😉 Perhaps I should make meditation and yoga a priority for the next few days….

See you soon! Remember, aim for a total workout time of 30-60 minutes. You can pair the videos, repeat one, or repeat both. Make the routine work for your needs. Tag me in your photos!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Interval Timer Set for 15 Rounds of 10/50. –Buy a Gymboss now.

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

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)

Repeat 1-3X

SaveSave

Plank & Burn: Jump Rope & Plank for Tighter Abs: 20 Minute Fat Burning Workout

Hi Everyone!

This is one of my Favorite Fat Burning Core Workouts. All you need is a jump rope and some space. No jump rope? That’s okay! Try rope less jumping, or substitute an alternate cardio burst like High Knees, Mountain Climbers or Burpees. Maverick’s recommendation is Burpees. 😉

Burpees anyone?

During this workout we utilize multiple plank variations. Focus on form. The photo below demonstrates proper form and what to look for. If you aren’t sure if your plank form is correct snap a photo of yourself in plank. You can use the timer on your phone or camera, or ask a friend to take a photo for you.

Seeing yourself on camera or in a mirror can help you to make the props adjustments to your form. Proper exercise technique will help you maximize your workout results. Alterations in your form will actually change the muscle groups being worked. Even seemingly small changes, can have a big impact on your results.

Proper Form

If you are still gaining strength and you struggle to maintain form, do your best and keep trying! You might not be ready for some of the harder variations of plank yet, but you will be. You can always choose to hold a plank instead of doing the harder variation, if you are still building up your strength. Remember, you can always modify an exercise to your level, just be sure that you are progressing along the way.

For example, maybe you can only do 4 Plank Leg Lifts before your form starts to change. Do those 4 and then transition to a static plank. Maybe next time you do this workout you will do 6 or 8 Plank Leg Lifts before transitioning to plank. Always challenge yourself, but do not feel bad if you can’t make it through the whole series yet. You will get there! The great thing about exercise is you can continually improve your strength, and if you pay attention you will see those changes along the way!

During Leg Lift Plank don’t allow the back to arch. Maintain a strong core throughout the movement to support the low back and activate the glutes.

During this workout you also want to push your pace during the cardio. The level of intensity that you are working at, will affect the fat burning of this workout. Challenge yourself during the cardio bursts, and you will notice positive changes in your speed, results, endurance, and overall strength.

Have fun with today’s workout! I will see you tomorrow with a new one!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

–Buy a Gymboss now.! Set your timer for 15 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Repeat 1-3X

30-Minute HIIT: Total Body Workout & Fat Burn

Hi Everyone!

I hope you are ready for an AWESOME Total Body Workout! Today’s workout is a little bit longer, and it will give you a great full body burn. Be sure to warm up before the workout to maximize the intensity and results.

Can you believe that we are celebrating 5-Years of BenderFitness workouts?!? Over the past 5-years we have built such a strong fitness community. We have shared over 700 different workout videos here on our blog, and on our Youtube Channel. We have worked out with you through Graduate School, Fitness Competitions, Races, Working Full Time, my Pregnancy & the Birth of our Son, and most recently with my Postpartum Workout Journey.

Each and every one of you that joins us for a workout is part of Team Bender.

In a Facebook Live video I asked what we should do to celebrate 5-years of Fitness, and someone suggested that having Jesse and I on video together would be a great way to celebrate! We agreed!

It was definitely a team effort. My mom came over to watch Maverick, and our friend came over to man the camera. We made it to the last two minutes of the workout before Maverick decided that he was hungry so we had to stop filming briefly so I could feed him, and jump back into the end of the workout. It was so much fun though! I really enjoy working out with Jesse and all of you at the same time!

Maverick is a Happy Baby during Tummy Time!

I also want to feature some success stories from you guys as a way to celebrate 5-years of BenderFitness. If you want to share you photos/stories please e-mail me at FitnessBender@gmail.com with the topic BenderFitness Success Story. The truth is, without all of you, and the hard work you put in every day we wouldn’t be where we are today with this website. You keep us motivated to put in all of the hard work behind the scenes and in front of the camera.

Thank you to each and every one of you for working out with us! We are sending virtual hugs from our family to yours.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X

15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn.

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes.

This is one of my favorite workouts, and it is the #1 most popular/viewed workout on my Youtube Channel. (If you want to Subscribe directly to my Youtube channel you can do so here: https://www.youtube.com/c/melissabender.

I am filming a new workout today, plus my newest BodyRock Mom workout will be up on the BodyRock Facebook page live at 2 PM tomorrow.

I have good news on the Patreon front! I mentioned the other day that my entire page was accidentally deleted and all pledges were deleted. It looks like they were able to restore the pledges that were previously made to help support BenderFitness and get us new equipment. If you want to help (even $1 per month helps! If everyone who used BenderFitness contributed $1/month we would be able to dedicate ourselves to blogging full time, plus have a great filming team) you can do so here: https://www.patreon.com/BenderFitness.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

15 rounds of 10/50.