15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

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

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Hi Everyone!

Today’s workout kicked my butt! I hope you’re ready for this one!

Be sure to warm-up before the workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.

Push yourself to get in as many reps per exercise as you can. It’s a great way to track your progress. Next time I repeat this workout I will be trying to improve the number of repetitions I get in. It will help me to really work at my maximum intensity because I will have a goal to work toward.

Do you have any techniques you use to motivate yourself to push through your workouts for maximum reps? If so post in the comments below or let me know on Facebook.

Have fun with this one!
Melissa

Click on the Photo to Make it Larger. Print it Out & Keep Track of Your Reps!

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

Repeat 1-3X

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Quick Full Body HIIT Workout: Body Weight, No Equipment, Fat Burning Home Workout

Hi Everyone!

It’s Throwback Thursday, so I have a throwback workout for you! I mention in the video that I was in a car accident, but this is a throwback so that’s old news! I am completely better now. This is a Quick Full Body HIIT Workout. One Round takes only 15-Minutes, but you can repeat it for a longer/more intense workout. This is a great workout for burning fat and sculpting lean muscle.

I love quick workouts because you can make them fit in your schedule, even when you are busy. You can make this workout as long, or as short as you want it to be. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.

When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.

I hope you enjoy the workout!

Melissa

PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Burpee
2. Heel Tap Abs
3. Jump Squat
4. Elbow Tap Hip Lift (right)
5. Elbow Tap Hip Lift (left)
6. Lunge Jump
7. V-Up Pushups
8. Warrior III Fold with Lift (right)
9. Warrior III Fold with Lift (left)
10. Burpee
11. Leg Circles
12. Jump Squat
13. Plank Hydrant (right)
14. Plank Hydrant (left)
15. Lunge Jump

Repeat 1-4X

Lunge Jump: Start in a lunge position. Spring upwards and switch legs.

Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes)
Roll, push-up.

Hydrant Plank: Come into a plank position.
Bring one knee below you, keeping the knee bent lift it out to the side.
Keep the core tight throughout the movement.
Repeat on the other side.

Warrior III Fold to Lift: Start in a Warrior III position.
Bend Forward and touch the ground (or a chair).
Lift the heel to come onto your toes.
Return to Starting Position.
Repeat on both sides.

20 Minute HIIT: Full Body Fat Burning & Cardio Burn Workout

Hi Everyone!

Today’s workout is a 20-Minute HIIT, Full Body, Fat Burning workout. This is a great workout for building strength & getting a cardio burn at the same time. You can stick to one round, or repeat the workout to increase the intensity.

Last night, Jesse and I did an alternate 20-Minute workout, which I also posted below. I posted this one last week, but I wanted to post it as a workout option for today too. You can combine both workouts, or choose just one workout for today. When we repeated this workout I was able to get in significantly more reps per exercise than I did when I filmed the workout.

It’s always a good idea to keep track of your workouts & number of reps, because it can help you to see your fitness level improve. You can write down each move, and jot down the number of reps you get in during the rest period. The next time you repeat the workout you can try to get in even more reps! It’s a great way to track progress, and challenge yourself to push through the workout.

Which workout are you going to choose below?

Have fun today! Don’t forget to make healthy food choices, to go along with the positive workout choices you are making today. 🙂
Melissa

Set your interval timer for 20 rounds of 10/50.

Burpee
Leg Scissor Abs
Chair Taps
Superman
High Knees
Walking Pushups
Jumping Jacks
Side Plank Abs (right)
Surfer Jumps
Side Plank Abs (left)
Forearm Plank Leg Jump
Double Kick Back (right)
Lunge Jumps
Double Kick Back (left)
Mountain Climbers
Down Dog Pushup
Single Leg Lateral Jump (right)
Pendulum Leg Swing with Chair
Single Leg Lateral Jump (left)
Pump Handle Abs

Repeat 1-3X

Full Body HIIT Boot Camp: 20 Minutes

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Tight Body Fat Burner: Home Workout: HIIT-15 Minutes Per Round

Hi Everyone!

I hope you’re ready to work up a sweat! Today’s workout will get your heart rate up & work your entire body. The video and breakdown are below, and I included options to complete the round for time or repetitions.

Funny story, I have actually filmed this workout before. I keep a notebook of the different workouts I write. Normally, when I film a workout I write the date next to the workout. Somehow I skipped writing the date in my notebook for this one, so I repeated it. The good news is that it was still a challenging and fun workout! So it’s a good one to repeat.

It seemed familiar so I did a search on my blog, and found the other post. If you want to see the other post you can find it here: 15-Minute HIIT: Fat Burning Body Sculpt.

I have other brand new, never before filmed workouts planned so be sure to check back! It feels great to be back to working out again. Remember, push hard, challenge yourself, listen to your body, focus on form, and don’t forget to have fun!

See you soon,
Melissa

Intervals: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees

1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Pushups: Part 1

Mountain Climber Pushups: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Out: Part 1

Walk the Plank Step Out: Part 2

Walk the Plank Step Out: Part 3

Walk the Plank Step Out: Part 4

Ball/Ab Pull: Part 1

Ball/Ab Pull: Option 1

Ball/Ab Pull: Option 2

3-Part Abs: Part 1

3-Part Abs: Part 2

3-Part Abs: Part 3

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Side Lunge/Speed Skater

Burpee: Part 1

Burpee: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Good Job! Ready to Repeat?

Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

Hi Everyone!

I hope you liked yesterday’s Strong & Toned Lower Body: Workout for Legs, Butt & Thighs. For today’s workout we have a 21-Minute HIIT Fat Burn that will work your entire body. In between each exercise in today’s workout there is a 35 second cardio burst.

For the cardio burst you can jump rope, do high knees, burpees, mountain climbers, or cardio of choice. Be sure to push yourself during the workout, but always focus on form. If you need a break, take it and get right back into the workout.

*Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout.

Have fun with today’s workout! I am going to try to get a jump start on filming all new workouts for next week over the weekend. Excited to see you all with some brand new workouts!

In the mean time have fun with this one!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.

*In between each exercise perform 35 seconds of cardio of choice.

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Deep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press

20 Minute Full Body HIIT Boot Camp: Home Workout

Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

This was an amazing weekend for us. My nephew came home from the NICU today! My dad and brother came in from NY to visit, and I had a slumber party with my other niece and nephew (Hayden and Caroline). It was a family filled weekend, and I got in zero organized workouts, but stayed very active. I still haven’t been able to get back on track, but that is changing this week. So much of my stress has been relieved!

Olivia loves having her baby brother home. <3

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

20 Minute HIIT Home Workout: Sweat to Sculpt

Hi Everyone!

I hope you’re ready to work up a sweat today! One round of today’s workout will take 20-Minutes. It can be repeated up to 3X, or paired with 20-30 Minutes Cardio of choice, if you are looking for a more intense workout.

During this workout, push yourself to complete as many reps as possible. Always focus on form. If you need a rest break, take it, and get right back into the workout as quickly as possible.

You can also complete this workout for reps:

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

If you go for Reps time how long it takes you to complete one round. Keep track of your time, and bookmark this workout. When you go back to it (or when you go for Round 2) try to increase your speed. It’s a great way to up the intensity of the workout.

Update on my Nephew: Dax is still doing really well. The only tube he has left is the feeding tube, but he is getting better at eating. I’m hoping he will be able to leave the NICU soon!

I hope you all have a great day! Have fun with this one!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

Tight Butt & Thighs Workout: HIIT Fat Burn (15 Minutes Per Round)

Hi Everyone!

Are you ready to get sweaty? Today’s workout is a HIIT Fat Burning workout that is focused on strengthening and sculpting your lower body. A strong lower body will not only give you a great shape, but helps improve your posture, hip position, and core strength.

The strength of your glutes, hamstrings and quadriceps directly impact the position of your hips. This means, that even if your focus is on creating a stronger, firmer, midsection it’s still important to work your lower body. Often people skip training body parts that they are happy with, to focus on areas that they feel need work. This can sabotage your results! Check out the photos below to see images of what weakened glutes/hamstrings can do to your posture.

Kyphosis can cause a bulge in the abdominals.

Weak Glutes and Shortened Hip Flexors can directly impact your postural alignment. This also puts increased pressure on your joints during exercise due to improper bio-mechanical alignment.

I hope you all enjoy today’s workout. Have fun, work up a sweat, and tag me in your photos! I love seeing you guys doing the workouts & getting healthy right along with you. #TeamBender #BenderFitness

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice.

20-Minute Abs & Arms Workout: HIIT Home Workout

Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.
Melissa

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

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

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

15 Minute HIIT: Full Body Home Workout

Hi Everyone!

Are you ready for today’s HIIT workout? I did this workout two days in a row due to some technical difficulties while uploading the workout. It is a great 15 Minute HIIT workout, that will work your entire body, help you burn fat & have you working up a sweat in no time. The video and workout breakdown are below.

The first time I did this workout my sister was labor, delivering my nephew Dax. Immediately after filming (and showering), I headed down to the hospital to wait for Dax’s arrival. As I headed down I got the news that there were some complications. Dax has Meconium Aspiration Syndrome (MAS). He is in critical care at the NICU, and has a nurse assigned to him 24 hours per day. His lungs are filled with Meconium so he is unable to breath on his own. He has an oscillating ventilator to help him breath & keep his lungs open. My sister, Jessica, and my brother-in-law, JJ, are allowed down to the NICU to see him any time day or night.

I just got home from visiting my nephew, Dax, in the NICU. He was born yesterday afternoon and is having some problems with his lungs and breathing. He is strong & I believe that he will make a full recovery. My sister, Jessica, and brother-in-law, JJ, are staying strong and spending time bonding with Dax and letting him know how loved he is. Any prayers, thoughts or well wishes that you can send their way are greatly appreciated. I will pass it on to them on. This baby is already a survivor and a warrior in my eyes, and he is surrounded by so much love. ❤ #PrayersForDax #GetWellDax

When I got home from the hospital the day he was born, I tried to upload the video for this workout. As I was uploading it the video & all of the photos completely deleted from both my computer and the camera card. My first thought was “at least this is fixable. I can just re-film.” Yesterday, I got home from work, re-filmed the workout and went to visit my nephew in the NICU.

I am hoping that the same applies to my beautiful nephew. At least this is fixable. The nurses and doctors are taking such good care of him, and his lungs have shown improvement on the x-rays already. He is a big, strong boy (21 inches, 8 lbs, 13 oz). He is already surrounded by so much love.

Thank you to each and every one of you that has sent prayers, thoughts and well-wishes. I will keep you updated on Dax’s progress.

Let’s get stronger together, and will some of that strength to my nephew in his recovery. Thank you all.
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

15 Minute HIIT: Dynamic Full Body Workout

Hi Everyone!

Are you ready for a full body workout? This is a great routine that will work your entire body. You can repeat this one up to 4X. I like doing this routine 2X through and pairing it with 30 Minutes of running (total workout time 60 minutes).

This is actually a workout I did as a Repetition Based tutorial video back in 2011 (Dynamic Body Workout Tutorial). I changed the workout up a bit, and did it as an interval workout today.

I hope you enjoy it! I am going to periodically re-film some of my older tutorial workouts as full length videos, and work on up-ing the intensity.

Have a great day! I hope you enjoy the workout. As we head into the weekend, don’t let it throw you off track. Choose one extra thing you can do this weekend to improve your health & make sure you get it done.

Melissa

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1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees

Repeat 1-4X
Optional: Pair with 30 Minutes Cardio of Choice

Jumping Jacks

Russian Crab

Low Jack

Frogger Pushup: Part 1

Frogger Pushup: Part 2

Temple Tap Abs

High Knees

Tripod Side Leg Swing: Part 1

Tripod Side Leg Swing: Part 2

Single Leg Pump: Part 1

Single Leg Pump: Part 2

Situp Reach

Leg Scissor

Shoulder Bridge with Bent Knee to Extension: Part 1

Shoulder Bridge with Bent Knee to Extension: Part 2

15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

Hi Everyone!

I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.

This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.

While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.

BenderFitness.com Cat Workout

I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!

I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.

If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.

Training Jump: Sky Diving

Wish me luck at my new job!
Melissa

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

19 Minute HIIT: Full Body Fat Burning Workout

Good Morning!

I hope you’re ready to get in a great workout today! This workout takes 19-Minutes to complete one round. This is a great fat burner, and will have your heart rate up & body working hard in no time.

During this workout focus on getting in as many reps as you can during each interval while maintaining good form. Less reps with better form will help you achieve better results. During exercise you always want to move through the full range of motion to maximize the benefits of each exercise.

If you aren’t ready to do this as an interval workout you can complete the workout for reps.

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

Sometimes I like to do one round timed, and one for reps. Both techniques challenge the body differently. Pick whichever style is best suited for you and your workout goals.

Yesterday I did a 7-Mile run outside. I’m planning on doing another half marathon in October so I am working on building up my mileage.

I hope you all enjoy today’s workout & get in a great sweat! Thanks for joining me. Let’s keep getting stronger and healthier every day!

Melissa

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

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt-No Equipment Workout

Hi Everyone!

I have a brand new workout for you! Today’s workout is a Cardio Fat Burn Workout. One round takes 15-Minutes. You can repeat this workout if you want to increase the challenge.

I found today’s workout very challenging. My thighs were burning like crazy and I had to stop a few times. Remember, it’s okay to struggle. It’s okay to breath hard, and take rest breaks, as long as you push yourself to get back into it as soon as you are able to. These workouts make you stronger and improve your cardiovascular fitness. Through consistency we become stronger and more efficient with our workouts.

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Burn after 1 Round of today’s workout. There is also some after-burn. I didn’t stop my watch immediately after finishing the round.

I did push through to complete a second round. I was exhausted all day today. It took a cup of coffee and a lot of will power to get myself moving when I got home from work today. I am glad I did it! I felt so much better, and had much better energy after getting through two rounds of today’s workout.

After two rounds! 441 Calories burned in 30-Minutes.

I hope you all enjoy today’s workout! Let me know how many rounds you get in!
Melissa

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

20-Minute Full Body Fat Melting Home or Gym Workout

Hi Everyone!

Today’s workout is a throwback workout (the video is below). It was Day 2 of my 30 Day Workout Challenge. The focus of the challenge is completing a minimum of 15 minutes of exercise per day for 30-days. I will be filming a new workout today.

First I am headed to a family brunch, so it won’t be posted until a bit later. For those of you who prefer to workout in the AM, I think you are going to enjoy this workout!

If you want to start with Day 1 of the 30-Day Challenge you can find that here: Day 1: 15 Minute HIIT Core Fat.

This workout is a 20-Minute Interval Workout. I modified this workout from one I did with my Boot Camp Class. Cardio bursts are interspersed with longer intervals for maximum repetitions. The workout has three sections: lower body, core and arms. This routine will work your entire body and burn fat at the same time.

For your cardio you can do: jumping rope, high knees, jumping jacks, froggers, or cardio of your choice. When I filmed this workout I followed it up with a run on the treadmill for a bonus cardio burn.

I took yesterday off from filming because I did an evening 5K. For me I was focusing on running the race based on how my body was feeling and ignoring my watch. Sometimes when I check my watch to much during a race I end up running an interval workout and wearing myself out by training to speed up or slow down to maintain a specific time. I wasn’t expecting to win anything, but I came home with a medal!

Our friend, Wes, won first place overall. Wes and Jesse have been training together, and Wes has been putting in some amazing running and great times! Jesse had to sit this race out due to tightness in his left glute/hamstring. He wasn’t happy about missing the race, but better a missed 5K than a lingering injury! We are focusing on stretching. I will be sharing that routine.

I hope you all enjoy the workout!
Melissa

30/50: 30 seconds cardio, 50 seconds max reps

-Cardio
1. Surfer Burpee
-Cardio
2. Lift to Side Lunge (right)
-Cardio
3. Lift to Side Lunge (left)
-Cardio
4. Tuck Jump
-Cardio
5. Lunge Jump
-Cardio
6. Down Dog to Knee Drop Plank
-Cardio
7. Leg/Hip Lift
-Cardio
8. Mountain Jumper
-Cardio
9. Bicycle
-Cardio
10. Frog Hopper
-Cardio
11. Rotating Push Up
-Cardio
12. Reverse Forearm Plank
-Cardio
13. Burpee
-Cardio
14. Tricep Push Up (right)
-Cardio
15. Tricep Push Up (left)

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

Hi Everyone!

I hope you’re ready for a good workout today! Today’s workout is a 20-Minute Boot Camp that will get your entire body working!

You don’t need any equipment for this workout. If you want to increase the intensity of some of the moves you can add dumbbells to some of the moves. You can always adjust the challenge to your own level, and your own needs.

My friend, Jon, wrote an article for my blog about building lean muscle mass. You can find that here: How to Build Lean Muscle While Decreasing Body Fat: Tips for Exercise, Diet & Supplements. If you have any more questions for him feel free to post them in the comments or send him a message.

Have fun with today’s workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

Warrior Squat

Twisting V-Up
Instagram Tutorial Here

Mountain Climber

Runner’s Lunge

Heel Tap Abs

Russian Kicks

Twisting Sumo Squat

Extended Crunch: Part 1

Extended Crunch Part 2

Pendulum Hop

Side Lunge Punch
Instagram video tutorial here: BenderFitness Instagram

Jump Kick (Alternating)

Temple Tap Abs

Frogger

Down Dog Hop

Balanced Bicycle

16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees

Repeat 1-3X

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1 Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Arm/Tricep Extension

Temple Tap Abs

Full Body Workout: Sweat & HIIT: 15 Minutes Per Round-Fat Burning Workout

Hi Everyone!

I am working on getting a new workout posted today! In the mean time you can try this workout! One round takes 15 Minutes. I use a jump rope, but you can also complete the movements without a jump rope if you don’t have one.

Today’s workout is a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement without the rope.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. You can choose to repeat it 1-3X.

If you are looking for a fun meal idea check out my Avocado Egg Salad recipe HERE.

Have a great day!

Melissa

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Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Shoes are Brooks Glycerine.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X