no equipment workout

4-Minute Cardio: Tabata Workout 1 of 4

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Hello Everyone!

Welcome to today’s workout! Today we have a fantastic, fast and effective workout on the agenda.

One round of this workout only takes 4-minutes, but it will be four minutes of hard work. This workout style is one of the best ways to maximize your progress in a small amount of time.

What’s so great about Tabatas? They improve your aerobic and anaerobic fitness levels, increase lean muscle mass, boost your metabolism and are incredibly time efficient. One round on its own is incredibly beneficial to your overall fitness, but you can also repeat it or pair it with another workout. This routine would be great with one of my low impact core workouts: https://www.benderfitness.com/category/core.

I will be releasing four Tabatas this week (including this one). I also shared a brand new workout with Jesse. You can find that here: https://www.benderfitness.com/2023/01/full-body-workout-get-back-in-shape-21-minutes-done.html

Jesse is great to workout with because he brings the perfect combination of motivation and humor.

This quick workouts are really helpful for me, because they let me work hard but don’t take a ton of time. With two young children I need to maximize my workouts in a time effective way. My schedule just doesn’t allow for long workouts right now, but the great news is that working out for hours isn’t necessary.

Be sure to check back, because we are working on more new and exciting workouts. I will be releasing the other three Tabatas I filmed for this quick workout series throughout the week.

Let me know how you liked this workout. Did you repeat it or pair it with another routine, or get in one challenging round?

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:

Set your internal timer for 8 Rounds of 10/20

  1. High Knees
  2. Low Jacks
  3. Burpees
  4. Lateral Hops
High Knees
Low Jacks: Part 1
Low Jacks: Part 2
Burpees: Part 1
Burpees: Part 2
Burpee: Part 3
Burpee: Part 4
Lateral Hop

Best Quick 10-Minute Core Workout

Ab exercise for a stronger more defined core
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Hello Everyone!

Welcome to an amazing, quick workout to help you get stronger, more defined abs! This core routine works overtime in just ten minutes per round. Each exercise is focused on working the core from various angles to recruit all of the muscles in your abdomen. It also incorporates some cardiovascular variations to build a great burn and sweat.

These compound movements will give you a full body benefit and cardiovascular burn, while also strengthening and building lean muscle through the core.

I also included a second video below. It’s a bonus dip station. It’s a great bonus burn or standalone workout. Both can be repeated up to 3X if you are looking for a more intense burn. I haven’t used my dip station in quite some time, so I am excited to bust it out and go through this routine.

On core workout days, I like to go through the workout 1-2X and pair it with some cardio, but I love that these quick workouts are super versatile.

Lunge exercise from a total body cardio hiit workout

If you absolutely love core workouts, be sure to check out the Core section of my blog HERE. If you are looking for an awesome Cardio routine to pair this workout with you can find those HERE. This 15-Minute Cardio HIIT Workout is great option: https://www.benderfitness.com/2017/01/15-minute-cardio-hiit-fat-melting-workout-no-equipment.html

I hope that you enjoy today’s workout! Core workouts are one of my favorite types of routines to write. I enjoy them all, but having a strong core helps you build an amazing, strong foundation for all of your other exercises.

Don’t forget to support your workouts by staying hydrated and eating some delicious, nutrient dense meals. If you need some recipe ideas I’ve got you covered. This Frittata Recipe is a favorite in our house: https://www.benderfitness.com/2022/04/delicious-healthy-frittata-recipe.html or you can scroll through some recipe ideas here: https://www.benderfitness.com/category/recipes.

I have some more recipes and workouts to share, so keep your eyes peeled and be sure to check back here. I would love to hear your thoughts about today’s workout in the comments, or if you tag me in your social media posts. I enjoy cheering you on and reading your comments.

See you soon! Don’t forget to have fun and take a moment to appreciate your health, and the physical and mental fortitude that brought you here to workout with me today.

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

Max reps during each 50 second Interval, 10 seconds of rest between exercises. 
1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

Repeat 1-3X

1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs

Repeat 1-3X

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Plank Jack Push-ups Exercise for core, legs, thighs, shoulder and arms
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Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

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:

15 rounds of 30/50. 
My cardio of choice was jumping rope, but you can also choose High Knees. 
*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups


Repeat 1-3X

Exercise Description:

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up
Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left. 
Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise. 
Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides. 
Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side. 
Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat. 
Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position. 
Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.
Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat. 
Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides. 
Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side. 
Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides. 

15-Minute Low Impact Full Body Workout: On the Mat – Hotel and Apartment Friendly Exercise Routine

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Hello Everyone!

Welcome to a new workout! I filmed this workout live on Facebook a couple of days ago. This is an amazing full body workout with some of the best equipment free, low impact exercise moves. We start out this routine focused on the core, then move to lower body, and finish with arms/shoulders and back.

It’s short, but very effective. You can do this on its own once through, repeat it, or pair it with another workout or some cardio. Make it workout for whatever time you have.

Make exercise a part of your normal habits and schedule. The best workout is one that you can realistically get in on a consistent basis.

Working out at home with my baby and cat

I’m striving to stay consistent with sharing new workouts, which is something I’ve been struggling with lately. Parenting young kids and working makes things pretty crazy at times. I’m glad that my kids and cats enjoy being around me so much. Even when they make working out a bit wild.

Now that I am getting back on track with consistent workouts, I’m also ready to start turning my attention back to nutrition. Less convenience food and more home cooked meals will be great for the entire family. We always have a home cooked dinner, but my other meals and snacks have included more processed or prepared foods than we normally have.

It takes some dedication and planning to get in healthy meals and workouts. Pre-kids I could always do a late night workout or fit in my exercise when it was convenient. Meal prep and cooking extra food for leftovers was simple. Now it takes a lot more intention and effort. It’s worth it though. I’m already noticing improvements in my energy level and motivation. When I move more, I have more energy and want to do more. It’s an all around win: Healthy habits beget more healthy habits.

I hope you enjoy today’s workout and the new workout I posted earlier this week. Let me know if you enjoyed it and if you had a favorite (or most challenging!) exercise from this routine. I added some fun new moves that I hope you enjoy.

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. Reverse Crunch Hook
  2. Plank Twist Step (alternating)
  3. Supine Heel Tap Reach: Right
  4. Supine Heel Tap Reach: Left
  5. Super Swim
  6. Leg Series: Right
  7. Leg Series: Left
  8. Quadruped Side Circles: Right
  9. Quadruped Side Circles: Left
  10. Quadruped Heel Press: Right
  11. Quadruped Heel Press: Left
  12. Down Dog Press
  13. Tricep Pushups: Right
  14. Tricep Pushups: Left
  15. Plank Cross Tap Reach: Alternating Sides

Repeat up to 3X

Reverse Crunch Hook
Reverse Crunch Hook
Reverse Crunch Hook
Plank Twist Step
Plank Twist Step
Supine Heel Tap & Reach
Supine Heel Tap & Reach
Super Swim
Leg Series
Leg Series
Leg Series
Quadruped Leg Circles
Quadruped Heel Press
Down Dog Press
Down Dog Press
Tricep Pushups
Plank Cross Tap Reach
Plank Cross Tap 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!

Quick Core Exercises for Stronger Abs: 10-Minute Workout

On the Mat Core Exercises for stronger abs
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Hello Everyone,

I hope you are ready for a fantastic, quick core workout. This 10-Minute exercise routine will have every part of your abs working. A strong core impacts everything from your balance to your posture and even the position of your pelvis.

Today’s exercise routine is a low impact workout. You will be down on the mat the entire time. So it’s very apartment friendly for anyone who needs to avoid jumping (and annoying your neighbors!) and for anyone who just needs a lot impact routine without getting up/down a lot.

This routine can be done for repetitions or time. Both breakdowns are listed below the video. Sometimes I like to do one round for time and one for reps. It’s amazing how such a simple adjustment can change the way the workout feels.

How to Find Motivation to Workout:

Today I want to take a second to talk about motivation. If you’ve been following me for a while, you know that I strongly believe that determination is more important than motivation. Quite frankly you will not be motivated to workout every day. Often I am tired, busy and overall just don’t feel like working out. I’m a normal human just like you, and I have days where I look forward to my workouts and days when I wonder how in the world I am going to muster the time and energy to exercise.

There are a few techniques that help me stick to my workouts even when I don’t feel like it:

Five Tips to Working Out When You Aren’t Motivated:

  1. The five minute rule: I make a mental deal with myself that if I feel awful and want to quit after five minutes of exercise I can. For most people it isn’t the exercise it’s self that’s the problem. It’s the act of getting started. Most likely you won’t quit after five minutes because you already have workout momentum going. And if you do quit? At least you got in five minutes of exercise that you wouldn’t have otherwise.
  2. Notice your improvements. Are you getting in more reps? Having more daily energy? Less back pain? Are you able to make it through more of your workout before taking a quick rest? Did you make it through a full round of an exercise that challenges you without stopping? These are all BIG accomplishments! Often we get so caught up on what we are struggling with that we fail to recognize how much our fitness and strength has improved.
  3. Keep a workout journal or calendar. Record the workout, number of reps, number of rounds and how many breaks you took. Make a note of how you felt before the workout and how you felt after the workout. This can help you to recognize the accomplishments mentioned in point #2. It also helps establish an exercise routine. You can tell at a glance how much exercise you’ve done on a daily or weekly basis and see trends in your energy and health.
  4. Pay attention to the way exercise makes you feel. I know that I will feel better and more energized after my workout 100% of the time. Knowing that I am going to achieve that feeling often motivates me to workout when I don’t feel like it.
  5. Be flexible and give yourself grace. If you miss a few days, or fall out of the exercise routine completely don’t waste your energy on beating yourself up or convincing yourself you will restart next week, next month, next whenever. Just restart your routine right now, no matter what day of the week it is. Missing a few days, or even weeks, isn’t going to make a huge difference over the course of your lifetime. And really, exercise is about creating your healthiest and happiest life. Think about the way you feel when you are sick versus when you are healthy. Your health impacts EVERYTHING. It’s long term health that we are aiming for. So short term goals and accomplishments are great, but don’t let them distract you from that fact that consistency is developed through continuous practice. Your health is worth it.

If you have any additional tips to share or if one of these tips really resonated with you, please write them in the comments below. I hope you enjoy today’s workout!

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

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or
HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 


1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs
Repeat 1-3X