Hi Everyone!
It’s time for a new workout! Today’s workout is a 15-Minute Full Body HIIT. You will definitely work up a sweat, and get in a great cardio/fat burn with this one!
Jesse got out from behind the camera, and taught this workout. I always enjoy when he leads the workout, because he has a great sense of humor & energy as he does the routine. As most of you know, Jesse is a runner. He does BenderFitness workouts as cross training to keep him strong, healthy, and efficient for his runs.
The interval workouts are a great VO2 max workout, that can help improve your running speed & strength. As a bonus, they are fantastic for burning fat & building lean muscle. Maintaining muscular balance helps runners prevent injuries. Cross Training is imperative for longevity as a runner, athlete, and for your overall health & fitness.
Jesse Bender: BenderFitness.com
Jesse and I are both Occupational Therapists. Our job is helping people achieve their highest possible level of function, and the greatest quality of life possible. We bring that same approach to our workouts. They are designed to make you healthier, stronger, more fit & improve your endurance. Better Health=Better Quality of Life. The workout bonus: it can also make you look & feel like a superhero. Big thanks to Jesse, rocking his Wolverine shirt in today’s workout.
I’m glad that he gets to show you all that these workouts are great for men too. They can even get a phenomenal endurance athlete/distance runner breathing heavy & working up a sweat!
Have fun with this workout! I have a new core workout for you tomorrow!
Melissa
Interval Timer: 15 Rounds of 10/50.
Reps:
Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers
- High Knees
- Leg Lift Plank
- Surfer
- Runner’s Lunge Crunch-Right
- Runner’s Lunge Crunch-Left
- Mountain Climbers
- Curl & Press Lunge-Right
- Curl & Press Lunge-Left
- Tricep Drop
- Burpee
- Leg/Hip Lift
- X-Jump/Cheer Jump
- Side Plank Leg Lift with Elbow Tap-Right
- Side Plank Leg Lift with Elbow Tap-Left
- Frogger Abduction
Repeat 1-4X
High Knees
Plank Leg Lift
Surfer: Part 1
Surfer: Part 2
Runner’s Lunge Crunch: Part 1
-
Runner’s Lunge Crunch: Part 2
Mountain Climber
Lunge Curl & Press: Part 1
Lunge Curl & Press: Part 2
Lunge Curl & Press: Part 3
Lunge Curl & Press: Part 4
Lunge Curl & Press: Part 5
Tricep Drop: Part 1
Tricep Drop: Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
X-Jump/Cheer Jump: Part 1
X-Jump/Cheer Jump: Part 2
Side Plank Leg Lift/Elbow Tap: Part 1
Side Plank Leg Lift/Elbow Tap: Part 2
Frogger Abduction: Part 1
Frogger Abduction: Part 2
Frogger Abduction: Part 3
Wow my arms are fatigued! Thanks!
Awesome energy you put into the workout!!!!!!
Thanks! Loving your workouts!
Dying laughing. The end credits x-jump comment and “That probably looked bad…” 😀 This was great. Thanks for the great workout and the laughs. 🙂
Jesse is funny! It didn’t seem like he was even really breathing that heavy! Probably because he’s a runner, he’s in good shape!
That was hard but thank you Jesse for all your energy and funny comments. Especially about the burpees! You both are so motivating!
You two are great!
Greetings, Matt
Awesome workout!!!! You guys are an AMAZING couple!!!
Awesome couple, love you both!! Great workout, can’t wait to do this in the morning! 4:00 am that’s my workout time. Jesse love your personality, I’m sure you both are great OTs 🙂 thanks for all your workouts. Take care
I’m new to bender fitness and I love it! Thank you Melissa. Awesome workouts!!
So funny – My children are so used to my nightly ritual of writing down my workout from your site. Tonight my son asked “who is that guy?” I said it’s Melissa Bender’s husband. He said “Wow! She finally has a day off!”
That’s adorable! Jesse & I are both cracking up right now! 🙂 Tell him we said hello.
You two are great! Love the HIIT workouts. My favorite. Have to say I loved Jesse today. He has great energy in front of the camera and love his funny comments. Very personable. Keep them coming!
I absolutely love your workouts and you two are really great. I look forward to these weekly. I wish Iived closer to you and could work out with you in person!!
“Because curls get the gurls…” Hahaha, love it. Thanks, Benders, you guys are awesome.
Jesse is so funny! Made me laugh!
Those runner’s lunge crunch were really difficult.
After this one, I did a quick 15 min HIIT of yours, after 30 minutes exercising, I’m done!
Best workout team EVER! Thank you both Jesse and Melissa. Awesome to see a couple so passionate about total Health.
Love you both
Cindy
Awesome workout!! You guys are are a dynamic couple! Thanks for working us hard and Jesse, thanks for the laughs! I totally jumped for joy today! 🙂
Love this killer workout (I did 30 rounds of 10/50) and Jesse’s energy and comments!