best home workout

Fast Total Body Workout: 11-Minutes Per Round

Invisible Ladder, Unique and Fun Core Exercise for Abs
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Hello Everyone!

Grab your dumbbells for the first half of today’s workout. We are starting off strong with some lower body exercises that will also activate the muscles of your arms and back. No dumbbells? No problem, you can skip the dumbbells and do every exercise in this routine with bodyweight.

The second half of this workout focuses on strengthening your core and doesn’t require any equipment.

Exercise Tutorial for the Lower Body Movements with No Equipment (Note: I modified the knee to knee kickback for the full length video to include Warrior III): https://pin.it/5jb3gUt and Exercise Tutorial for the Core section of today’s workout: https://pin.it/GbbeVxr

*Note: I’m not sure why those links aren’t embedding, but I will work on that. They will bring you to my pinterest page, which includes many quick workout tutorials that I haven’t shared here yet.

Cardio:

I paired today’s workout with 30-Minutes on the treadmill. I combined two miles of incline walking (4.0 Speed and 10 Incline) plus a 1-Mile run at incline 2.

I haven’t been running at all lately. I start teaching a jogging kinesiology course next month, and I’m a large believer in practice what you preach. So I am re-incorporating running back into my routine.

Life Update:

I have been on a mission to re-build a consistent workout and filming schedule. For far too long I’ve been struggling with these aspects of my life. There comes a time when you have to accept that the craziness isn’t going to change, but you need to find a way to manage the crazy and make things happen. So that is what I’m working to do.

My focus is on filming and doing shorter workouts, because that is what fits best into my schedule right now. Trying to find time to film 40-Minute workouts just isn’t realistic for where I am right now. So you can expect to see more 10-20 Minute workouts here.

I started this website, focused on short workouts when I was in graduate school and working multiple jobs because I needed short workouts. My life has come full circle with that, and it’s time for some excellent short workouts to come back into the rotation.

Have fun with today’s workout! I filmed a Facebook Live workout that will be heading this way soon. So be sure to check back!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

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

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

  1. Warrior Knee to Knee Kick Back: Right
  2. Warrior Knee to Knee Kick Back: Left
  3. Plié Hop
  4. Frogger Reach
  5. Knee Drive Lunge: Right
  6. Knee Drive Lunge: Left
  7. Plank Jack
  8. Side V-Up: Right
  9. Side V-Up: Left
  10. Invisible Ladder
  11. Prone Heel Reach
Knee to Knee Kick Back (No Equipment)
Knee to Knee Kick Back (No Equipment)
Warrior Knee to Knee Kick Back
Warrior Knee to Knee Kick Back
Warrior Knee to Knee Kick Back
Plie Hop
Plie Hop
Frogger Reach
Frogger Reach
Frogger Reach
Knee Drive Lunge
Knee Drive Lunge
Plank Jack
Plank Jack
Side V-Up
Side V-Up
Invisible Ladder
Invisible Ladder
Prone Heel Reach

16-Minute Total Body Workout: Low Impact, No Equipment Exercises

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Hello Everyone!

Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.

This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!) 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

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

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Mat or comfortable space to workout.

  1. Tip Toe March
  2. Kneeling Tap & Glide: Right
  3. Kneeling Tap & Glide: Left
  4. Kneeling Leg Lift: Right
  5. Kneeling Leg Lift: Left
  6. Leg Series: Right
  7. Leg Series: Left
  8. Full Core Extend & Tap
  9. Flying Bug
  10. Rocking Scissor: Right
  11. Rocking Scissor: Left
  12. Prone Heel Tap with Scapular Squeeze
  13. Tricep Pushup: Right
  14. Tricep Pushup: Left
  15. Prone Arm Pulse

Do once or complete up to 3 Rounds!

No Equipment, Total Body Workout: Tabata Style – Super Effective

No equipment total body workout tabata training
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Hello Everyone!

Welcome to a fantastic total body workout! On the agenda for today I have a Tabata style workout. It’s split into five 4-minute sections, with a short rest break in between sections. As always, you will find the workout video and photo tutorial below.

During each four minute interval, push yourself to get in maximum repetitions. There is a lot of research to show that Tabata style workouts have a LOT of benefits. Some of the benefits of Tabata workouts include: increasing lean muscle mass, boosting both aerobic and anaerobic fitness levels, burns fat, boosts your metabolism and is very time efficient.

Doing just one 4-minute round of tabata style exercises will boost your metabolism and fitness level. Today’s routine stacks five tabata workouts. Challenge yourself, while listening to your body. If you’ve been working out with me for a while you will probably be able to make it through all five tabatas. If you are new to working out you might want to pause the video and take longer breaks between rounds, or even do 1-2 Tabatas, and work your way to doing all five.

Here’s the thing about exercise: the goal is to make you stronger and healthier. So there is a fine line between pushing yourself to get stronger and build your endurance and going overboard. Learning to listen to your body is one of the most important skills you can develop. So push yourself. You’re probably stronger than you think you are.

Our family has been staying super busy and active. The kids have done a Mommy and Me Horse Camp, and my son is doing Martial Arts camp. There are a lot of different ways to stay healthy. Time outdoors, engaged in fun activities is one way our family keeps health fun.

I am still posting a lot of new workout tutorials on Pinterest. They have a new creator rewards program, which has been great for us. If you use Pinterest, please head over there and checkout the tutorials I’ve shared. The best way that you can help keep BenderFitness free is by sharing, liking, commenting, saving and overall interacting with our content.

I hope that you enjoy today’s workout. Let me know what you think about Tabata style workouts in the comments below.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Total Body Tabata Workout

Part 1:

1. High Knees 

2. Burpees

3. Lunge Jumps

4. Frogger 

Part 2:

1. Spiderman

2. Temple Tap Abs

3. Side Plank Reach- Right

4. Side Plank Reach- Left

Part 3: 

1. Jump Squat

2. Mountain Climbers

3. Floor Touch Squat

4. Donkey Kicks

Part 4: 

1. Push-ups 

2. Lunge to Hop- Right

3. Lunge to Hop- Left

4. Reverse Plank Leg Lift

Part 5: 

1. X-Jump

2. Ninja Jump

3. Low Jack

4. Surfer

21-Minute Full Body Workout with Dumbbells

21-minute total body BenderFitness workout
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Hello Everyone,

Welcome to today’s 21-Minute Full Body Workout. For today’s workout you will need some dumbbells. I alternated between 12 and 15 pound dumbbells during this routine. Aim for maximum repetitions during each interval of this workout. Not only will you build strength, but you will also work on your cardiovascular fitness and endurance.

I really enjoy this routine, because it activates all of the muscles in your body. It’s quick and effective, so it’s perfect if you’re short on time, but need a great workout you can do anywhere. If you don’t have dumbbells you can also do this routine with body weight. To do the Tricep Drop without a dumbbell, place your palms together in prayer position throughout the movement and focus on the stretch and squeeze of the triceps (the muscles at the back of your arms).

As always, you will find the full length workout video and the exercise tutorial photos below.

Mental Health:

I firmly believe that mental health is just as important as physical health. For me, a regular exercise routine is one of the things that I use to help maintain my mental health. It helps me to respond to things more calmly, and improves my overall energy. There have been so many terrible things happening in the world right now that have been soul crushing to see, hear and read about.

I am not someone who cries often. In fact, until recently I would have guessed that I haven’t cried at all in the past year or two, but I recently found myself crying on a daily basis and grappling with disbelief at the harm people are capable of inflicting on each other.

I am an action driven person, so I made a list of the actions that are in my power (making donations, writing to my political representatives, focusing on the joy right in front of me, continuing to pray) and I directed all of the excess physical energy I had into movement and projects around our home. I am also making a concentrated effort to get back into a good meditation routine, which has helped.

In general, I have good mental health and a lot of coping skills in my life, as well as a wonderful support system. If you don’t have tools at your disposal (or the ones you do have aren’t helping) I highly recommend seeking out a therapist or mental health professional. It might be a bit of bias (my undergraduate degree is in psychology), but I firmly believe all humans can benefit from therapy and learning techniques to help maintain their mental health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought, and if you have any tools that you find help you maintain good mental health feel free to share them in the comments. You never know who you are going to help.

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 21-Rounds of 10/50. 

  1. Squat and Curl
  2. Russian Twist
  3. Wood Chopper: Right
  4. Wood Chopper: Left
  5. Lunge to Hop: Right
  6. Lunge to Hop: Left
  7. Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

Side Plank Hip Drop Core exercise
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Hello Everyone!

I hope that you are ready for an amazing home workout routine today. This workout doesn’t require any equipment. You can do it anywhere and it will give you an amazing full body workout. Challenge yourself to get in maximum repetitions with good form. As always, you will find the full length workout video and the photo tutorial below.

Intensity makes a big difference in your workout. The tricky thing about HIIT style workouts is they never exactly feel ”easy” but you get much better at them. You will get in more reps, tolerate the workouts better, have improved endurance and elevate your fitness level. The great thing about HIIT is that you can get in a short workout and still get amazing results for your health and fitness. It’s important to push yourself to find the right level of challenge.

Be sure to check out my new Pinterest workout tutorials!

We are working on a lot of fun things behind the scenes at BenderFitness. I’m still in the trenches of business that is part of parenting young children, but I’m starting to find a bit more balance. Some seasons of life are busier than others, but as I always say: it’s not about perfection, it’s about making consistent choices over time. So get in that workout, and know that it counts whether it’s one round or three rounds. Every bit of movement is benefiting your overall health.

Don’t let an off day (or week or month) make you feel like it’s useless to continue, because you fell off the wagon. Your health is lifelong. Quitting on it shouldn’t be an option. Your health will impact every aspect of your daily existence today and every day of your future.

Be sure to let me know if you had any favorite exercises in this routine. Also, let me know how many rounds you end up doing today. I LOVE seeing your check in posts. It motivates me to continue sharing, and I truly enjoy hearing about your success and consistency. Don’t forget to have fun, and take a moment to acknowledge your strength in showing up today. You are capable of hard things, be it today’s workout or some of the harder things life throws our way.

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest as part of their creator rewards program, so be sure to check those out and save any of the workouts that you enjoy: https://pin.it/41bSorJ. 

Have fun!

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

  1. High Knees
  2. Superman Pushup
  3. Squat to Lunge Jump
  4. Temple Tap Abs
  5. Burpee High Knees
  6. Sumo Squat
  7. Frogger
  8. V-Up
  9. Mountain Climbers
  10. Pendulum Squat
  11. Lunge Jump
  12. Spiderman Pushup (or Plank)
  13. Russian Kicks
  14. Side Plank Hip Lift (right)
  15. Side Plank Hip Lift (left)
  16. High Knees

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

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

18-minute HIIT cardio blasting body sculpt workout
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Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: https://pin.it/41bSorJ.

Have fun!

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

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

  1. High Knees
  2. Burpees
  3. Warrior Deadlift-Right
  4. Warrior Deadlift-Left
  5. High Knees
  6. Burpees
  7. Chair Squat Pendulum Press-Right
  8. Chair Squat Pendulum Press-Left
  9. High Knees
  10. Burpees
  11. Runner’s Lunge Lift-Right
  12. Runner’s Lunge Lift-Left
  13. High Knees
  14. Burpees
  15. Modified Pistol Squat Tap (Sit to Stand)-Right
  16. Modified Pistol Squat Tap (Sit to Stand)-Left
  17. High Knees
  18. Burpees

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

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

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

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

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

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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.

IMG_1676

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.

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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).

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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.

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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.)

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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.

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

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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.