20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

Hi Everyone!

It was a busy day in the Bender Household today. I filmed a quick 5-Minute Warm-up video and today’s 20-Minute Core & Cardio Fat Burn HIIT workout. I did my 10-Sun Salutations for the Day (a challenge I have set for myself every day this month). I also took Maverick on a 5K walk while Jesse got in his run for the day. The weather was stunning: sunny and warm.

Today’s workout has alternating 5-Minute intervals or Core workout and Cardio Fat Burning. The only equipment I used in this video was a jump rope, but you can do rope less jumping if you don’t have one. I posted the workout, warm-up and Sun Salutation videos below. I only went through the workout 1X today, but you can repeat it up to 3X.

I have seen a few comments on youtube complaining about our camera quality. We are still filming on our iPhones since our camera broke, so if you want to help support BenderFitness so we can get a new camera we would greatly appreciate your donation here: https://www.patreon.com/BenderFitness. If you haven’t read about the changes to BenderFitness please check out this article: 5 Years of BenderFitness & Upcoming Changes to BenderFitness.

I introduced my son to Dr. Seuss’ books today. He LOVED “Green Eggs & Ham. He liked “The Cat in the Hat” too, but not as much as hearing about Sam I am. Part of a healthy lifestyle also means spending quality time with your loved ones. I love reading time with my son. Hopefully he grows up to enjoy reading as much as I do.

Thank you all for your continued support and for sharing this fitness journey with us!

Melissa

PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Quick Dynamic Warm-Up:
Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.

Marching High Knees
Jumping Jacks
Squats
Leg Swings-Right
Leg Swings-Left

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Core Sculpt 1

Sumo Plank Jack
Temple Tap Abs
Crunch & Tap
Leg Series-Right
Leg Series-Left

Section 2: Jump Rope Cardio Burn

Jump Rope
High Kness Jump Rope
Jump Rope
High Knees Jump Rope
Jump Rope

Section 3: Core Sculpt 2

Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Reverse Plank Leg Lift

Section 4: Cardio Fat Burn

High Knees
Burpees
High Knees
Burpees
High Knees

Repeat this workout 1-3X

15 Minute Cardio HIIT Body Sculpt: No Equipment Workout

Hi Everyone,

I hope you’re ready for today’s workout! This is a great 15-Minute Cardio Body Sculpt Workout that will get you burning fat and boosting your metabolism in no time! Be sure to push for maximum reps and intensity to really feel the burn!

I filmed this workout early in the first trimester of my pregnancy. If you are pregnant it is important to review your exercise program with your physician. They know your pregnancy best, and they are the ones that can help you decide what type of program is safe for you. Be sure to review: Working Out in the First Trimester of Pregnancy: What You Need to Know.

I am now almost 5-Weeks Postpartum. I have been suffering some medical issues that are unfortunately common after pregnancy, and my doctor has recommended that I have my gallbladder removed. I was in and out of the hospital this week due to intense abdominal pain. It was so intense I could barely walk, move, or pick up my newborn son. I almost had an emergency appendectomy last Tuesday, but they were only 50% sure that was the problem so I declined the operation, but by Thursday night I was back to the ER and admitted to the hospital.

After a lot of testing they found that although my gallbladder looks normal on ultrasound and has no stones, it is functioning with only 8% ejection fraction (the low end of normal is 35%). To make matters worse I also had an impaction in my large intestine and swelling of the terminal ilius, so my pain was diffuse and made diagnosing the problem more difficult. I have to schedule follow up testing with a GI doctor this week, as well as my gallbladder surgery. I am hopeful that now that they have identified the issues I can truly be on the road to recovery, but I am feeling much better today. It’s also the first time since last Wednesday that I have eaten any solid foods, and so far I am feeling good!

Thank you all for checking in on me throughout this process. I can’t wait to be healthy and healed again! So far we are still on track for my new workout program to begin Sunday August 21st, and my new DietBet Challenge to start Monday August 22nd. If you want to sign up for the weight loss challenge you can do so here: www.dietbet.com/benderfitness.

Have fun with today’s workout and be sure to push a little extra for me because I really wish I was well and healed enough to workout with you!

Melissa

Hi everyone. I went MIA again, because I was admitted to the hospital on Thursday. My abdominal pain came back. It turns out it’s not my appendix (thank God I didn’t accept that surgery on Tuesday!) They are recommending that I have my gallbladder removed and see a GI doctor for further testing. I am home now and on a liquid diet (jello, broth, juice) until the pain gets more manageable. I am grateful to be surrounded by such love and support by my family and friends (my niece, Olivia, gave me gentle snuggles to be sure not to touch my belly). This has been very challenging, not only due to extreme pain, but because I am not used to being so physically helpless. Hopefully we have identified the problem and I can be on the road to recovery now. 😊 Thanks for keeping me in your thoughts and prayers, and I appreciate everyone who took the time to comment to see how I am doing. #BenderFitness #roadtorecovery

A photo posted by Melissa Bender (@benderfitness) on Aug 6, 2016 at 6:09am PDT

Intervals: 15 Rounds of 10/50.

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

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

Kick It Up a Notch: 15-Minute HIIT-Full Body Home Workout & Fat Burn

Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but very effective. One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout.

Jesse and I were out of town for the weekend, and I couldn’t get my computer connected to the internet in our hotel! It threw off my plans for weekend posting, but I did share links to two workouts on my Facebook page over the weekend.

Workout 1: Ultimate Body Weight Workout

Workout 2: 19-Minute HIIT Fat Burning Workout

We had a great trip. Maverick handled the car ride, hotel stay, and eating in restaurants like a champ. I can’t believe he is 4-weeks old today!

A few things you may not know about me, I am obsessed with elephants, I love coffee, and I am a total Comic Book/Superhero Nerd. Our trip was to the Columbus Comicon. Everyone was so nice to us and raved about Maverick & we had a lot of fun. We met Ian Somerholder from Vampire Diaries (I loved the books way back in the day when they originally came out & I am hooked on the show now), Amy Jo Johnson (the original Pink Power Ranger), and Kevin Sorbo (Hercules) came up to us to talk to us about how cute Maverick is.

Maverick’s First Comicon.

One of the highlights of the show was running into one of our BenderFitness workout buddies!

Love running into my BenderFitness workout buddies! @chemasaurusrex 😃😃❤️💪🏽 @bendercrosby1 #comicon #wizardworld #wizardworldcolumbus #benderfitness

A photo posted by Melissa Bender (@benderfitness) on Jul 30, 2016 at 10:05am PDT

As a reminder, my new workout program with all new workout videos is scheduled to start on Sunday August 21st. On Monday August 22nd, my new DietBet challenge is starting: www.dietbet.com/BenderFitness. It’s a weight loss challenge where you bet $25 that you can lose 4% of your body weight in 4-weeks. To figure out 4% of your body weight you multiple your current weight by .04, and that is the amount you would be aiming to lose. All of the bets are put in a pot, and the money is split by the winners (everyone who hits the 4% goal) at the end of the game.

I hope you guys enjoy today’s workout! I can’t wait to be physically working out with you again, instead of just in spirit!

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch

Repeat 1-3X

15 Minute HIIT Interval Workout: Body Weight

Hi Everyone!

I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!

As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout-That’s today!

A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.

There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness

Have fun with today’s workout!
Melissa

3-weeks + 2 days postpartum. 3 more weeks until I am cleared by my doctor to workout again. (New workout program starts Sunday August 21st!!!) Excited to start rebuilding strength and definition. It takes an average of 4-weeks for the uterus to return to its previous size after delivery, so I am almost there. I feel pretty much back to normal, but I am looking forward to getting my core strength back! I have a whole new appreciation for what my body is capable of and I want to continue to nurture it and re-gain strength in a healthy way. #postpartum #3weekspostpartum #healthylifestyle #fitlife #benderfitness #fitmom www.BenderFitness.com

A photo posted by Melissa Bender (@benderfitness) on Jul 27, 2016 at 3:40pm PDT

Click the link to get your own Gymboss Interval Timer!

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

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

Repeat 1-3X

20-Minute HIIT Boot Camp: Home Workout

Hi Everyone!

It’s workout time!

Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.

Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)

During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.

As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.

I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!

Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”

Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness

I hope you like the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Cardio. 50 Seconds Max Reps.

-Cardio
1. Lunge and Lift (right)
-Cardio
2. Lunge And Lift (left)
-Cardio
3. Temple Tap Abs
-Cardio
4. Alternating Leg Drop
-Cardio
5. Dive Bomber
-Cardio
6. Mountain Climber Pushup
-Cardio
7. Pendulum Squat
-Cardio
8. Lateral Hops
-Cardio
9. Elbow Tap Side Plank (right)
-Cardio
10. Elbow Tap Side Plank (left)
-Cardio
11. Bear Crawl Hop
-Cardio
12. Walk the Plank
-Cardio
13. Twisting Sumo Squat
-Cardio
14. Crunch & Tap
-Cardio
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup

15-Minute HIIT Burn Workout: Body Weight

Good Morning Everyone!

Today’s workout is a 15-Minute HIIT Workout for your entire body. Grab a chair, or bench, and you are ready to go. The full length workout video and photo tutorial are both posted below with workout breakdown.

I also posted the video for my 10-Minute Jump Rope Workout below for those of you that want an extra cardio burst to go with this workout.

I am now down to single digits until my due date for Baby Bender. I still think he is coming late, but you never know! It’s crazy to think that it could happen at any time. Overall, I feel very good, but I am definitely more tired than usual. So far I haven’t gotten any last minute energy burst, just a desire for more naps!

I hope you all enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Set your Gymboss Interval Timer for 15 Rounds of 10/50.

Equipment: Chair or Bench

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT

Good Morning Everyone!

It’s workout time! Today’s workout is a 20-Minute HIIT, Fat Blasting Cardio Workout. This is a full body workout that should get you sweating and breathing hard. Work to get in as many reps as you are able to during each interval.

Research has shown that workout intensity makes a big difference in how much fat you burn during your workout. Higher intensity workouts burn more fat & HIIT helps you maintain lean muscle mass at the same time. This translates to a higher metabolism and lower body fat percentage.

I hope you enjoy today’s workout!

Yesterday I repeated the Full Body Dumbbell Workout: Third Trimester, and paired it with a 2.5 mile walk outside. I have been working this routine into my program 1-2X per week during the third Trimester of my pregnancy (38-Weeks tomorrow, can you believe it?!?) because it works on strengthening all of the areas I need to support my body during both pregnancy and labor.

I hope you enjoy this workout! Push hard for those extra reps today!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2

Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

Good Morning Everyone!

I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.

I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.

I hope you enjoy todays workout!
Melissa

I love my baby belly! <3 #37WeeksPregnant

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X.

During Romanian Dead-lifts keep your back flat and weights close to your legs.

20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

Hi Everyone,

It’s workout time! Today’s workout is a Full Body Boot Camp Workout. Jesse and I taught this routine in one of our group boot camp classes.

In class we did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

I was still in my first Trimester of Pregnancy when we taught this workout, so I was able to go through the entire routine without modifications. I just had to monitor my rate of perceived exertion and make sure I was able to maintain a talking pace-which I normally do when I teach a class so I can give cues and form direction.

I hope you all enjoy Jesse’s teaching this routine. He makes it fun, and keeps you motivated to push throughout the workout! Enjoy!

Melissa

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter. You can also find Jesse on Instagram @BenderCrosby1

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

Hi Everyone!

I have a workout combo for you today!

The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.

The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)

Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.

I hope you enjoy today’s workout combo! If you are looking for my latest new workout (with big ol’ 36-week pregnant baby bump & special guest Nicole) you can find it here: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness.

Enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Repeat 1-3X

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout

Good Morning Everyone!

It’s workout time! Yesterday I posted a great Low Impact Lower Body Workout. Today we are picking up the intensity with a 15-Minute Per Round Cardio Workout. You can repeat this workout if you have time, or pair it with another workout of choice.

Warm Up before you workout. Your warm up should be simple, enough to get your heart rate up and your bloom pumping a little bit, some gentle walking or jump rope is a great option. This will help prepare your body to maximize the burn and work at a higher level during the workout. Push yourself to get in your maximum number of reps during each interval.

I am finally filming a new workout tonight! I will be 35-Weeks Pregnant tomorrow so be prepare for some major baby bump! That said, it’s still a great workout for anyone who isn’t pregnant too. I did the new workout twice last week, and Jesse did it once.

34 Weeks and 6 Days Pregnant!

Have fun with today’s workout! I will see you later!

Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

30-Minute Full Body Home Workout & Fat Burn

Hi Everyone!

It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.

Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.

This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.

I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.

Have fun today & work up a good sweat!
Melissa

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

Curtsy Lunge Curl: Part 1

Curtsy Lunge Curl: Part 2

Down Dog Dolphin Press: Part 1

Down Dog Dolphin Press: Part 2

Sit to Stand Thigh Sculpt: Part 1

Sit to Stand Thigh Sculpt: Part 2

Sit to Stand Thigh Sculpt: Part 3

Side Plank Leg Lift: Part 1

Side Plank Leg Lift: Part 2

Windshield Wiper Dip: Part 1

Windshield Wiper Dip: Part 2

Windshield Wiper Dip: Part 3

Lunge Jump Squat: Part 1

Lunge Jump Squat: Part 2

Lunge Jump Squat: Part 3

Down Dog Toe Touch Reach: Part 1

Down Dog Toe Touch Reach: Part 2

Pretzel Lift

Squat to Curtsy Lunge Kick: Part 1

Squat to Curtsy Lunge Kick: Part 2

Squat to Curtsy Lunge Kick: Part 3

Warrior Row: Part 1

Warrior Row: Part 2

Side Plank Hold

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

Hi Everyone!

I have a great, and challenging throw-back workout for you. I am out of breath throughout the entire video! Push yourself for maximum repetitions during this workout. This is a major throwback, so we have change a lot of the way we film now, but let me know what you think of hearing me call out and share my number of repetitions for each exercise.

Was it motivating or distracting? Do you like to keep track of your reps during HIIT workouts? I actually like it, because when I repeat the workout for round 2, or even on a totally different day, it gives me something to aim for. I always try and “beat” my reps from the last time I did the workout.

I am thinking that I want to re-challenge myself to this workout post-pregnancy when I can really give it my all. I am interested to see how my body handles this one now.

Tonight Jesse and I went to another Spin (Cycling) Class. I am really enjoying it, and Jesse’s running endurance definitely translates to the bike. His push during class is insane! He got in 17.8-miles during a 45-minute class, I got in 12.8. It was the first real workout I got in since my battle with the Norovirus this weekend. It felt great to workout!

Jesse stretching before class. Tonight’s theme: Music & Music Videos from 1996.

Tomorrow evening I have my 32-Week Pregnancy Check-up. The video below is a little peek into how active Baby Bender is. I am convinced he is doing Burpees in there! We will be filming some new workouts this week & I will be posting another weekly pregnancy update.

I hope you enjoy today’s workout! Have fun with it! Push yourself! Don’t be afraid to breath hard and work up a sweat. The challenge makes you stronger!

See you soon,
Melissa

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
When I filmed this workout: I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Repeat 1-3X

40 MINUTE FULL BODY WORKOUT: FAT BURNING BODY SHAPING HOME WORKOUT (REAL TIME)

Hi Everyone!

It’s the start to a brand new week! Today’s workout is comprised of three parts, and will take 40-Minutes to complete the full workout.

If you don’t have time to complete the full 40-Minute workout, you can find the videos broken down by section here:

Jump Rope Workout
1 0 Minute Stability Ball Workout
20 Minute HIIT Workout

Remember, it’s okay to modify the workouts to fit your needs and your schedule. The most important thing is getting in consistent workouts and challenging yourself to push hard enough that the workout is a challenge for you.

Challenge yourself to use proper form throughout the workout. This set will work every part of your body, while providing a fantastic fat burn.

Yesterday I had the chance to speak at a Woman’s Health & Wellness Event. It was a wonderful event, and I met a lot of women from all different walks of life and talked about Sculpting a Fit Lifestyle. I got a chance to talk about fitness across the lifespan (as an Occupational Therapist I work primarily with elderly people, and I see the direct impact of health choices as people age). I want to give each and every one of you a big High Five & Pat on the Back for showing up here today to workout. You are making a choice that is going to impact you in a positive way throughout your life. Keep making these healthy choices. <3

29.5 Weeks Pregnant

Have fun today!
Melissa

PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope (or do rope less jumping)

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

15-Minute HIIT Burn Workout: Body Weight Home Workout

Good Morning Everyone!

I hope you’re ready for today’s workout! It’s only 15-Minutes per Round, so you can stack it or pair it with another workout for a longer routine. Today I included two other short workouts that can be paired with this one. I got a lot of great feedback from the 38-Minute HIIT Boot Camp Workout I posted yesterday, to let me know people really enjoy the longer workouts. We will definitely keep that in mind when we film future workouts!

Today’s workout options:

15-Minute HIIT Burn Workout: Body Weight
4-Minute Standing Lower Body Workout
10-Minute Jump Rope Workout

If you do one round of each your total workout time will be 29-Minutes. I like to aim for 30-60 Minutes total workout time. The important thing is making a routine that works with your schedule so that you can be consistent. Consistency is key to results.

I hope you enjoy today’s workouts!
Melissa

Set your Gymboss Interval Timer for 15 Rounds of 10/50.

Equipment: Chair or Bench

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Good Morning Everyone!

It’s workout time! Today’s workout combines a Cardio Fat Blasting workout, and an Interval Core Workout. This combination will help strengthen and sculpt your muscles, while simultaneously burning any fat that is hiding those muscles.

Both workouts are HIIT style, so be sure to push yourself to get in your maximum number of reps, while also focusing on maintaining good form.

Last night my workout was a little bit different. I did a few weighted lower body exercises (Romanian Deadlifts, Plie Squats, and Sit to Stands) and followed it up with a 3.36 mile run/walk combo. Jesse and I were joined by a friend who is just starting a running program. He recently quit smoking, and is making all kinds of positive changes for his health.

Tonight we teach a yoga class. If you want a Yoga workout for today you can find them here: Yoga Workouts. Remember, our muscles grow stronger when we recover. Flexibility also improves your biomechanics, range of motion during each exercise, and reduces your risk of injury. I know a lot of people don’t love yoga as much as I do, but it is fantastic for your body. I also find that it is wonderful for the mind as well if you focus on each movement and being fully present during each exercise.

Have fun with today’s workout!
Melissa

15 Rounds of 10/50

1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope

Repeat 1-3X

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X

1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee

Repeat 1-3X

Metabolism Wake-Up Call: Home Workout-No Equipment

Good Morning Everyone!

It’s a start to a brand new week! Today’s workout is all about boosting your metabolism. This is a throw-back workout that I filmed several years ago. I was traveling to visit my mom. One of the main things I love about body weight workouts is that you can bring them anywhere with you! You never have to miss a workout!

I used to be a Flight Attendant, and when I was traveling so much for work I lost a lot of my fitness, strength and endurance. It was before I learned how to workout. I had been Captain of a Dance Team prior to accepting the Flight Attendant position so dance had always kept me active. I never did a formal workout.

About 6-months after I started working as a flight attendant, I decided to go for a run with Jesse (pre-marriage, we were boyfriend/girlfriend). I could barely make it more than a couple of blocks before I had to stop and walk. It was a wake-up call on my level of health and fitness. I was only 24-years old at the time, and I couldn’t run more than a couple of blocks without gasping for air. I’m stubborn, and finding out that there is something I “can’t” do makes me determined to learn how to do it.

When I developed my website I knew that bringing workouts anywhere you go was an important aspect of what I wanted to incorporate into my fitness mission. I wanted to use minimal equipment, so that the workouts were available to anyone, and could be performed anywhere. I had been planning my website for a couple of years before I actually launched it, but I was in graduate school for Occupational Therapy at the time, and learning about Occupational Injustice.

Occupational Injustice is when people are limited from achieving full life satisfaction & optimization due to exclusion, inequality and limited opportunities. There is more to it than that, but that’s just a brief summary. This is rampant in health care and fitness. People with better insurance policies have better treatment options. People without insurance often skip visits to doctors or hospitals even when they should go. This doesn’t even touch on the fact that there is a woeful amount of misinformation out there about what is “Healthy” and “Un-Healthy.” Health Impacts EVERY Aspect of Your Life. Fitness Directly Impacts Your Health. These ideas are the foundation of this website.

I hope that you are finding it useful on your mission to create a healthier lifestyle. Enjoy today’s workout!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

*When I filmed this workout I completed 2-Rounds and paired it with a 5-Mile Run Outside.*

15-Minute HIIT: Full Body Fat Burning Home Workout

Hi Everyone!

It’s time to workout! Today’s workout is a 15-Minute Per Round HIIT that will work your entire body. I love short but intense HIIT workouts because they are great for burning fat, while maintaining lean muscle (you need this to maximize your metabolism, strength and give your body shape!) Also, the shorter duration means no excuses!

If you only have 15-minutes you can still get in a great workout. If you have longer, you can repeat the workout or pair it with another workout to increase the intensity.

During this workout I utilize some dumbbells to increase the challenge. Don’t be afraid to add some resistance to your workouts. Muscle is a good thing! It doesn’t just make you stronger (isn’t that incentive enough?), it helps you burn more during every workout.

I posted a breakdown for intervals and for Repetitions so you can choose the workout style that is best for you today. As always, focus on form. If you are going for Intervals push yourself to get in as many reps as possible during each interval. I find that it helps to set a goal number in my head to push for, and to track how many reps you get in for each exercise. The extra motivation of setting a goal can give you the incentive to push just a little bit harder.

You get out what you put into your workouts, and your health and fitness are worth the extra push.

I hope you enjoy today’s workout. The breakdown is below.

Melissa

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank

Repeat 1-4X

Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

Hi Everyone!

How are you feeling after yesterday’s Core Cardio Fat Burn workout? Today’s workout is a full body plyometric workout that will get your heart rate up and help you work up a sweat.

With HIIT workouts (High Intensity Interval Training) you always want to push yourself to get in as many reps as you can during each 50-second interval. You have 10-seconds of rest between each exercise. I have found it useful to keep a notebook or piece of paper near by to jot down my number of reps for each exercise. Then, when I go for round 2 (or repeat the workout another day) I try to beat the number of reps I hit the first time.

When I teach my fitness classes I encourage my students to do the same thing, especially during the tough exercises. I will say “Aim to get in at least 10 Burpees this time” or “Set your mental goal for however many you are going to get in this time” and they consistently say it helps them to push harder than they would have otherwise. It can also make the interval feel like it goes by faster, because instead of focusing on how much longer you have to last, you are focusing on making sure you hit your goal before that timer goes off! That small change in how you view the time and workout, can make it go by more quickly.

Do you have any techniques that help you really maximize your HIIT workouts? If you do, let me know in the comments below.

I planned on filming a new workout today, but Jesse and I ended up going for a 3.1 mile walk outside instead. I have felt super tired all day, and just wasn’t feeling up to filming. The baby has been super active today so maybe he is using up all of my energy to practice his Burpees! I plan to film the workout tomorrow evening after work, so there will be a new one, it’s just going to be up a bit later. In the mean time, I hope you enjoy this throw back workout!

Have fun, and let me know how you do with the workout by tagging me on Instagram or Twitter: @BenderFitness or commenting below or on my Facebook page.
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

Hi Everyone!

Today’s workout is a throw back from my 30 Day Workout Challenge. This workout will get your entire body working on high, with major fat burning.

Prior to filming this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine!

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. Most often I recommend doing cardio after your workout to ensure that you are able to maintain good form throughout the workout without fatigue. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn.

I got in a 3-Mile run and 1-Mile walk yesterday. I was also planning on filming, but my body was feeling very fatigued so I decided to take it easy.

I hope you all have a great day & enjoy today’s workout! See you tomorrow with a new one!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Bender Fitness

Fitness Should Be Free

fat burn

20-Minute Body Weight HIIT: Core Sculpt + Cardio Fat Burn Workout

15 Minute Cardio HIIT Body Sculpt: No Equipment Workout

Kick It Up a Notch: 15-Minute HIIT-Full Body Home Workout & Fat Burn

15 Minute HIIT Interval Workout: Body Weight

20-Minute HIIT Boot Camp: Home Workout

15-Minute HIIT Burn Workout: Body Weight

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT

Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout

30-Minute Full Body Home Workout & Fat Burn

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

40 MINUTE FULL BODY WORKOUT: FAT BURNING BODY SHAPING HOME WORKOUT (REAL TIME)

15-Minute HIIT Burn Workout: Body Weight Home Workout

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Metabolism Wake-Up Call: Home Workout-No Equipment

15-Minute HIIT: Full Body Fat Burning Home Workout

Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout