HIIT the New Year Hard Workout Challenge: Workout 1
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Hi Everyone!
It’s the first day of my HIIT the New Year Hard Workout & DietBet Challenge!
The DietBet Challenge doesn’t officially start until January 3rd (and you can register even after it starts), but the earlier you start the more time you have to achieve your goal, so I am starting the workouts early. If you haven’t joined the challenge yet you can do so at www.dietbet.com/BenderFitness for a chance to win $ and prizes while losing weight!
I also started my Instagram Bonus Move Challenge today! You can find me on Instagram @BenderFitness. I will be posting a new Instagram Challenge move every day this month. Plus you will still get sneak peeks for all of my workouts while I work on getting the full length workout uploaded.
Workout #1 is a full body workout that will keep your heart rate up and challenge your entire body. One round of this workout takes 22 Minutes. Remember to push yourself during each 50 second interval. If you need a break, that’s okay, but get back into the workout as soon as you are able to.
Don’t get down on yourself if the workout is hard. It’s supposed to be hard. The challenge is what makes you stronger and healthier. Focus on getting a little bit better, or going for a longer period of time before you take a rest break. Fitness doesn’t happen overnight, but with consistency you will see improvements quickly! When I first started working out I couldn’t run more than a few blocks at a time without stopping to walk. We all start somewhere. Don’t give up on yourself or your health. You are worth the effort.
Happy New Year! I think it’s going to be a great one!
Melissa
PS You can also find me on Facebook, Instagram or Twitter. 🙂 *Fit Fashion: My top is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Set Your Gymboss Interval Timer for 22 rounds of 10/50. You can get your interval timer Here. 1. High Knees 2. 1-Leg Tricep Squat (right) 3. 1-Leg Tricep Squat (left) 4. High Knees 5. Bridge Hopper (right) 6. Bridge Hopper (left) 7. High Knees 8. Lunge Jump 9. Jump Squat 10. High Knees 11. Superman 12. Butt Lift with Chair 13. High Knees 14. Oblique V-Up (right) 15. Oblique V-Up (left) 16. High Knees 17. Temple Tap Abs 18. Crunch & Tap 19. High Knees 20. Supergirl Pushups 21. Knee Drop Plank 22. High Knees Repeat 1-2X *I am still recovering from my cold so I went through this workout 1X today. I also did the Advanced version of the workout move from my Instagram Workout Challenge: Day 1.
21 thoughts on “HIIT the New Year Hard Workout Challenge: Workout 1”
Wish you could make a list of the workouts as you have made of every other 30 day challenge. So its easier to find the workouts when I want to start the 30 day challenge. 🙂 Thanks for doing this 30 day challenges I am so excited! Especially about February! You are the best!
This was a great workout, thank you Melissa. I have been working out with you since your very first workouts and you just keep getting better and better (if it´s even possible :))
Wow! You are great for posting all these workouts. I will start the challenge today and I hope to lose the 10pds I need. Thanks for all you do! Thanks, Yanet
Hey Melissa! Love the web page…quick question about your workout routine! My name is Meghan, I’m a college student who does a lot of cardio and weight training I”ve been following your workouts for a while, your workouts seem to incorporate a lot of body weight and cardio…do you have a separate weight lifting session or weight lifting routine that you use to prepare for competitions? or do you just use the videos?
Hi Melissa. I found your website after I found your body bootcamp workout on dailyhiit.com. I decided to start with your 30 day challenge instead. I love it!!!! I also love how you blend in yoga into the week as well–not a lot of programs do–and flexibility and core is important. I am looking forward to the next 30 with you. I know I am late but I get to see your face everyday so it works for me.
Is there a place I can print the 30 days off with the example pic’s you have provided for each move? I just wondered if there was one place I could go to print them all or if I have to print from individual pages. Hope my question makes sense!
Hi Melissa.. i am repeating your challenges starting today. I did this workout once through, followed with 35min cardio. Loved it. As always. Thank you.
I’ve been working on this particular workout for 2 weeks and finally finished all the way through! I still added a few extra breaks, but I WILL get this down in the next 2 weeks! Thanks for all you do and blessings on the pregnancy! (Oh, my kids love your workouts too!)
I just completed this workout O.M.G. You are amazing. I can’t believe you were able to talk throughout the workout!
Thanks for posting these amazing workouts and being so detailed.
Congrats on the new addition.
Wish you could make a list of the workouts as you have made of every other 30 day challenge. So its easier to find the workouts when I want to start the 30 day challenge. 🙂 Thanks for doing this 30 day challenges I am so excited! Especially about February! You are the best!
I will be making a list for the whole month. 🙂
great workout as always
Any good subs for high knees? For some reason they kill my ankles.. Would any cardio do? Jacks, jump rope, mountain climbers?
You can absolutely substitute any of those cardio exercises for high knees. 🙂
Thanks! And seriously, thanks for all you do! I love your workouts & save $70 a month on a gym membership!
This was a great workout, thank you Melissa. I have been working out with you since your very first workouts and you just keep getting better and better (if it´s even possible :))
Thank you! 😀
Amen!
Wow! You are great for posting all these workouts. I will start the challenge today and I hope to lose the 10pds I need. Thanks for all you do! Thanks, Yanet
Hey Melissa! Love the web page…quick question about your workout routine!
My name is Meghan, I’m a college student who does a lot of cardio and weight training I”ve been following your workouts for a while, your workouts seem to incorporate a lot of body weight and cardio…do you have a separate weight lifting session or weight lifting routine that you use to prepare for competitions? or do you just use the videos?
Thanks!
Meghan
Hi Melissa. I found your website after I found your body bootcamp workout on dailyhiit.com. I decided to start with your 30 day challenge instead. I love it!!!! I also love how you blend in yoga into the week as well–not a lot of programs do–and flexibility and core is important. I am looking forward to the next 30 with you. I know I am late but I get to see your face everyday so it works for me.
Thank you for all that you do.
Alana
Hi Alana! It’s never to late to start a challenge. 🙂 I’m so glad you’re enjoying it!
Is there a place I can print the 30 days off with the example pic’s you have provided for each move? I just wondered if there was one place I could go to print them all or if I have to print from individual pages. Hope my question makes sense!
I don’t have separate printables, but it’s something I would like to add to my site. For now you will have to print from individual pages. 🙂
Oh no prob at all, thanks so much for all you offer!!
Hi Melissa.. i am repeating your challenges starting today. I did this workout once through, followed with 35min cardio. Loved it. As always. Thank you.
I’ve been working on this particular workout for 2 weeks and finally finished all the way through! I still added a few extra breaks, but I WILL get this down in the next 2 weeks! Thanks for all you do and blessings on the pregnancy! (Oh, my kids love your workouts too!)
That’s awesome!!! Great way to build up and work through it!
I just completed this workout O.M.G. You are amazing. I can’t believe you were able to talk throughout the workout!
Thanks for posting these amazing workouts and being so detailed.
Congrats on the new addition.
First time doing your workouts! Very challenging, thanks for sharing 🙂