Monday, June 18, 2012

20 Minute Full Body HIIT (full length video): Melissa Bender Fitness

Hi Everyone,

Here is the compiled video of my workout today! I am also uploading each 5 minute segment to youtube, for easy mixing/matching for future workouts. 

This is a full body, interval workout. There is a cardio section, abs, arms, and butt. I was sweating like crazy! As with all of my interval workouts the point is to do as many reps as you can in each 50 second interval. You get 10 seconds of rest between each exercise. 

As always, listen to your body during this, and all workouts. This is a full length video so you can see the number of reps I do. I use a 10 pound kettle bell at one point in the workout, and two 10 pound free weights. 

Also, be sure to check out some of the changes I have made to the page. Don't forget to start using to get here. It will be the permanent domain name soon. 

See you tomorrow!

Click the link to get your own Gymboss Interval Timer

All Levels: Max reps during each 50 second interval, with 10 seconds of rest in between. 

Round 1: Cardio

1. In/Out Squat Jump
2. Step-up (right)
3. Step-up (left)
4. Warrior 3 Touch Down
5. Jump Up

Round 2: Abs

1. Half Get up/Crab Reach (with 10 lb kettle bell)
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-up

Round 3: Arms

1. Rolling Pushups
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

Round 4: Legs/Butt

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)


  1. This exercise is kinda hard, but it's really good. Thank you, Melissa.

  2. you are absoulute greate

  3. Does anyone know where to get the interval timer and how does it have the ten second rest? :-) thanks!

    1. I added a link to the post. :) You can change the intervals to make the rest as long as you want, but I typically set mine for 10 seconds.