At Home Body Tone Workout + 20-Minute Total Body HIIT Cardio Burn

benderfitness

8 years ago

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Hi Everyone!

I feel the need to workout today. Intensely. I’m tired, and feel sluggish, and I know that means my body is craving exercise. It sounds like a conundrum, but when I exercise I have more energy. Which means that not exercising can be a vicious cycle, because not exercising makes me feel tired, and then it’s harder to get moving. However, when I do I definitely notice the impact on my energy levels.

I have two workouts for you below. You can choose to do one, or pair them together. The first workout is low impact, but effective. The second workout is a cardio burn Total Body HIIT. Today is Black Friday, so I know a lot of people are getting their workout in by running from store to store, but I really feel the need to get in a great, sweaty workout today. Also, Black Friday shopping frightens me! I am staying away from the stores today. We are doing some photos for Maverick and then I am getting back to the safety of my home!

We had two amazing Thanksgiving celebrations, with my side of the family and Jesse’s side of the family. You guys probably already know how important my family is to me, but since having my son seeing him with our family just melts my heart and makes it feel so full at the same time.

Well, I am off to try and get in my workout early! I would like to have it done before we go for Maverick’s photos today. Sometimes when I push off my workout I end up missing it.

I hope that you enjoy today’s workout(s)!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Squat
2. Slow Mountain Climber
3. Side Sit-up Twist (right)
4. Side Sit-up Twist (left)
5. Warrior Lunge Lift (right)
6. Warrior Lunge Lift (left)
7. Starfish Can-Can
8. Prone Heel Press
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds.
Complete 30-Seconds of Cardio between each move.

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks