Plyo Cardio Fat Burning Workout (HIIT)

Hi Everyone!

This workout is intense, but fun! I am still on injured reserve, but I am happy to report that I am feeling much better! My neck starts to hurt if I stay in the same position for to long or spend to much time on the computer, but it isn’t as sore throughout the day.

Hopefully you are all putting in some good workouts for me (I envy you right now!)

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

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

Have fun!

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

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

Hi Everyone!

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.

Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.

I repeated this workout twice. We filmed the second round, so I was feeling tired, but it felt great to push through it. It started to pour immediately after we finished the workout so we were treated to a double rainbow when it cleared up.

I am very excited to announce that I am now an Ambassador for Affitnity. I absolutely love fitness fashions, and Affitnity is consistently at the top of my favorites list. The outfit I have on in this video is available on their website, and I am excited to offer a special 15% discount code for all Bender Fitness followers. Just enter BenderFitness and you will get a discount!

You can check out the website at: http://affitnity.com and don’t forget to take a look at the Ambassador Page.

I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.

Have fun!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

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

Full Body Shake Down: HIIT Workout

Hi Everyone!

Tonight’s workout was a great challenge (the video/breakdown is below!) This workout should get your heart rate up and burn fat, while also challenging you to build strength throughout your entire body.

One round takes 15 minutes, and I repeated it 3X, and followed it with a 15 minute run.

Total workout time tonight was 60 minutes. Day 1 of getting back on track with my workouts and blog posting is complete. I have been working out, but I want to start increasing the intensity again.

In non-fitness related news, the world lost a wonderful man tonight. Robin Williams made so many people laugh and smile. That ability is not something to be looked upon lightly. I LOVED him growing up.

Depression is a serious illness, and if you struggle with it, or know someone who struggles with it, please seek out help.

I will be keeping Robin Williams and his family in my prayers. I can’t even narrow down my favorite Robin William moments, so I posted a link to one of my favorites at the bottom of the page. Feel free to leave a comment sharing your favorite moment (or just comment on how you liked the workout!)

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.

Sweaty to Sculpted: 10 Minute HIIT Interval Workout

Hi Everyone!

One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.

I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.

Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

*This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as you progress.

1. Mountain Climbers
2. Crunch and Tap (with dumbbell)
3. Plie Jump
4. Curtsy Lunge (with dumbbell)
5. High Knees
6. Lunge Jump (with dumbbell)
7. Burpee
8. Plank Row (with dumbbell)
9. Heel Tap Abs
10. Extended Hip Lift (with dumbbell)

Repeat 1-3X

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight we had a family dinner (I can’t turn down my mom’s home cooking!) and Jesse had some stuff to take care of for work when we got home so I didn’t get to film a new workout.

While he was working I got in a great 3.1 mile run, and a 2 mile walking cool down.

I shared a link on Facebook to this 20 minute HIIT workout for those of you looking for a challenging workout tonight.

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I will definitely see you tomorrow with a new workout!

Melissa

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

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

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 Interval Timer for 15 rounds of 10/50.

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

HIIT It, Sweat It, Sculpt It

Hi Everyone!

We had a busy (but fun!) weekend in the Bender household. Unfortunately I did not get to do any official workouts, but I stayed very active. I am looking forward to starting tomorrow off right with a new workout.

In the meantime, this is a challenging workout that I did at the beginning of the year.

One round of this workout takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

I hope you all enjoy the workout! 🙂

Melissa

PS This is one of the things that kept me busy this weekend. 🙂 Skydiving was AMAZING!

Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X
30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

19 Minute HIIT: Full Body Fat Burning Workout

Hi Everyone!

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us.

For anyone who is new to my workouts, these are the actual workouts that I do to stay in shape. So when you see me struggle in the video, it’s because it’s tough for me too (as it should be!) Every time that you do something that’s hard you become mentally and physically stronger. You learn how to push, and you often learn that you are capable of more than you expected.

I paired this with a 4 mile run. I was in a terrible mood yesterday (it’s been a rough week!), and I really didn’t want to workout. I had to push myself to do it, but I was glad that I did. I felt stronger, knowing that I was doing something positive and healthy for myself.

What motivates you when you have a tough day?

Have fun with this workout!

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 19 rounds of 10/50.

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

Quick Full Body Workout: Burn, Sweat and Sculpt

Hi Everyone!

Today’s workout will work the entire body. One round takes 15 minutes, and it can be repeated up to 3X.

This workout utilizes movements that work your body from every angle. This helps create balance and strength in muscles that are often neglected in workouts. It also assists in keeping your body biomechanically sound so that it can work optimally.

I went through this workout 1X and paired it with a 5.6 mile run outside with Jesse. If I had done a shorter run (or no run) I would have increased my workout to 3 rounds.

As always, work to your own level! The more consistent you are the more efficiently your body will start to handle the workouts.

Have fun!
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!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

15 Minute Plyo HIIT Workout: Burn Fat Fast

Hi Everyone!

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

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. I was planning on repeating this 3X, but Jesse asked me to join him for a run. I switched up my plan and went through this 1X, paired with a 5.5 mile run outside.

This is a non-fitness related shout out, but one of my best friends (and former Swing Dancing partner! High School photo flashback alert!) developed a new app. He has been a huge support to me, and even designed the logo for my website. His app is a free investment game where you can win gift cards to different companies from sports wear to restaurants. You can check it out here: http://www.stock-up.biz If you have a moment and you like winning gift cards please check it out and support my friend. 🙂

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one.
Melissa

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

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

Repeat 1-3X

Full Body Boot Camp Workout

Hi Everyone,

It has been a busy weekend for me. My sister, Kristen, got married on Saturday. She was a gorgeous bride. You can find her pre-wedding workouts here. Jessica (my other sister) and I had the pleasure of being her Maids of Honor.

Today I planned on filming a new workout, but we got very sad news. My brother’s mom passed away unexpectedly. My brother is back home in New York and it’s tough not being there with him right now. Some of you might remember Matt, he joined me for a workout a while ago (Arms and Abs Home Workout). If you could keep him in your thoughts and prayers we would greatly appreciate it. The loss of a parent is always difficult, but it is especially difficult when it occurs at such a young age, and so unexpectedly.

I have included one of my favorite workouts below. It’s one of my Bender Boot Camp Workouts. It’s a tough one, but I hope you enjoy it.

This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day.

I found this workout challenging, and I hope you do too!

Melissa

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

Quick Sweat: 10 Minute Workout

Hi Everyone!

Today’s workout is a fun, but quick, challenge. One round takes 10 minutes so you can definitely fit it into your day. Feel free to repeat it and/or pair it with some cardio to increase the intensity of the challenge.

This routine is a full body workout, and uses body weight only. No Equipment? No Excuses. 🙂

I went through this 1X today, and did a 20 minute run outside. Yesterday was a long workout day for me, so today I kept it a bit lighter.

Jesse and I also started a simple stretching program today, which I will be sharing. It’s important to maintain flexibility. I will be posting our routine tomorrow so be sure to check back.

Have fun!

Melissa

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

1. Low Jack Tap
2. Down Dog Climber
3. Squat Jump
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Scissor Bicycle
9. Kicking Warrior (right)
10. Kicking Warrior (left)

Repeat 1-3X

Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder.
Press the foot toward the ceiling.

Hold Steady, Hard Body Workout: No Equipment (HIIT)

Hi Everyone!

One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challenge your body and muscles in different ways.

I repeated this workout 2X and followed it with a 4 mile easy paced run outside.

I apologize for how long it took me to get the workout breakdown posted. Jesse and I have been suffering from a terrible stomach virus for the last several days. My stomach was bothering me during some of the ab portions of this workout, but the illness didn’t really strike until later in the evening.

I have barely been able to move all week, let alone workout. I am still not up to any exercise today, but I am hoping that tomorrow I will be able to start easing back into my normal routine. In the meantime check the list of exercises here: Sculpted Abs Challenge to continue with the challenge. I will be re-joining as soon as I am able!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts!

Melissa

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

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

10 Minute Abs: Full Core Workout

Hi Everyone!

Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts).

I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body.

This routine is challenging, but fun. I added in some new exercises which I hope you enjoy.

Today we did the Superhero 5k run. Jesse (AKA the Blue Power Ranger) won the race in 16 minutes and 48 seconds.

Superhero 5K Winner: Jesse Bender (16:48)

Kristen hit her goal time!

Patricia did her first Stroller 5K and I coached her through it.

It was a lot of fun for a great cause. I’m looking forward to training for my next 5K. I need a new PR. 🙂

I hope you all enjoy the workout and have a great day!
Melissa

PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

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

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

20 Minute HIIT: Sweat to Sculpt

Hi Everyone!

I hope you’re ready to HIIT It! This 20 Minute HIIT workout had me dripping sweat!

This workout utilizes movements that strengthen your entire body, while focusing on the Lower Body. I love compound movements which require you to utilize more than one joint to complete a movement. Compound exercises are one of the most effective ways to maximize the results of your workout.

As always, focus on form throughout the routine. If you need to stop and catch your breath or shake out your muscles that’s okay, just get back into the workout as quickly as you can.

If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Enjoy!

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

15 Minute Plank and Buns Workout

Hi Everyone!

Today’s workout alternates plank variations and lower body exercises. If you have trouble holding plank maintain the position as long as you can, rest, and go back into it when you are ready. Good form is key to getting the benefits out of planking.

I paired this workout with a 6 mile run (it was gorgeous outside, 80 Degrees and Sunny!) If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Have fun!
Melissa

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

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

30 Day Challenge: Day 30: 15 Minute HIIT

Hi Everyone!

This is Day 30 of the 30 Day Workout Challenge! Congratulations! You have made it to the final day. 🙂 Today is another quick 15 Minute HIIT workout, that combines cardio with body sculpting moves. If you’re up for it you can repeat this workout up to 3X.

Hopefully at this point you are feeling fabulous, stronger, and healthier than when you started. Consistency is the key to success, and one of the main goals of this workout was to build a healthy habit that fits into a busy lifestyle.

I will be filming an additional Day 30 workout tomorrow (this is the Day 30 workout from the Original 30 Day Challenge). Today I went straight to my sisters wedding gown fitting after work, so there was no time to film a new one tonight. (She is going to be a stunning bride!)

If you took photos, or just want to share your progress through the 30 Day Workout Challenge please leave a comment below or on Facebook!

As always, thanks for joining me! See you tomorrow with a new workout. 🙂
Melissa

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

30 Day Challenge: Day 24: 15 Minute Cardio HIIT

Hi Everyone!

Today’s 30 Day Challenge Workout is a 15 Minute Cardio HIIT. I love these quick, intense workouts. I was dripping sweat by the end, and I knew I got in a great cardio workout. This style of workout will help improve your endurance, power and VO2 Max. It’s also a great fat burner.

Bender Fitness’ first giveaway is happening now! Enter for your chance to win 1 of 5 Gymboss Interval Timers.

The winner gets to pick the color of their choice. I have been loving my interval timer, so I am really excited to give you guys a chance to win one.

You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight’s workout!

Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram or Twitter.

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

1. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee

Repeat 1-3X

30 Day Challenge: Day 14: HIIT to Sweat & Burn

Hi Everyone!

It’s Day 14 of the 30 Day Workout Challenge! This was a tough one on me. My legs were still tired from yesterday’s workout. I went through this routine twice today, but it can be repeated up to 3X.

Jesse went through this workout with me. In his words it was a “Thigh Burning, Ab Hurting, Amazing 15 Minutes” workout. It’s quick, but it’s intense.

Remember, if you are sore from all of the workouts you can take an active rest day. That can be walking, hiking, biking, jogging, yoga or playing a sport. Let your body recover with some fun activity and get right back to it. You can find plenty of Yoga workouts here.

It’s important to find the balance between work and rest. Learning to recognize your body’s signals is so important for the mind/body connection.

I hope you all enjoy today’s workout! I will see you tomorrow with a new routine!
Melissa

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

The Workout:

1. Runners Lunge Lift (right)
2. Runners Lunge Lift (left)
3. In/Out Squat Hop
4. Lunge Jump Hop
5. Russian Kicks
6. Side Scissor
7. Side V-Up (right)
8. Side V-Up (left)
9. Hip Lift
10. Frogger
11. X-Jump (Cheer Jump)
12. Burpee
13. Down Dog Hop (right)
14. Down Dog Hop (left)
15. High Knees

Repeat 1-3X

Day 11: Cardio Sweat

Hi Everyone!

I absolutely had to go running for my Day 11 workout. After a freezing winter it was 70 degrees and sunny! Today 2-4 inches of snow is expected. It felt amazing to be outside, and I wasn’t going to pass up on the weather. Jesse and I ran together (he started out his run earlier and I joined him half way through). You can choose to do 30-45 minutes of cardio of your choice, or go through this cardio burn workout for Day 11.

The workout below is a major fat burner, that also focuses on creating lean muscle.

I did one round for reps (20 reps per exercise, 100 High knees, 60 Mountain climbers), and then filmed the video interval style. It was challenging, and I loved every second of it.

I hope you all enjoy the workout,

Melissa

Max Reps 50 seconds, 10 seconds rest between exercises
Equipment: Equipment: Gymboss Interval Timer set for 10 rounds of 10/50

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees