Melissa Bender Fitness

Free workouts: HIIT, yoga, fitness, strength training, running, and healthy diet tips. This blog is meant to inspire others to improve their quality of life by making healthy decisions each day. I am an Occupational Therapist, Certified Yoga Instructor & Runner. I enjoy all aspects of fitness and don't believe in stagnation. These workouts are designed to include variety & keep you challenged. Get in the best shape of your life at home without ever getting bored!

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  • Home
  • 30 Day Fitness Challenges
  • Recipes
  • Stretching, Warmups and Cooldowns
  • Beginner Workouts
  • Interval Workouts
  • Full Body Workouts
  • Cardio Workouts
  • Butt and Leg Toning Workouts
  • Ab Focused Workouts
  • Arm Workouts
  • Yoga
  • Guest Stars!
  • Healthy Life
  • About the Benders
  • Weekly and Monthly Workout Schedules
  • Bikini Competition Workouts: 12 Weeks
  • Workouts by Time (5-30 Minutes)
  • Workouts with Weights

Cardio Workouts


Cardio 15 Minute High Intensity: HIIT

Bombshell Fat Burn

15 Minute High Intensity Full Body Burn

HIT 15 Minute Cardio Cut Up

Jump Away Jiggle and 800 Meter Running Interval Workout

Pre and Post Run Workout

8 Minute Cardio Fat Stripper Full Length

5 Minute Cardio Butt Blast

Fat Burn Body Sculpt

Hula Hoop Calorie Burn

Treadmill Workout

15 Minute High Intensity Home Cardio Workout

Fat Burn Body Sculpt

Running a Ladder Workout

Progression Run: How To and Benefits

Cardio 15 Minute HIIT

Running: My Workout for Today and Weekly Milage

5K Update

Weekend Warrior Cardio Burn

Spice Up Your Cardio: Keeping the Treadmill Interesting

Half Marathon Training: Week 2 Mileage

Running Update with Weekly Mileage

Running/Mileage Update

Running is a Building Process, Not an App

Running: Warm-up, Cool Down, and Strengthening

Running Made Me Cry...How I Became a Runner

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Popular Posts

  • 30 Day Challenge: Day 24: 15 Minute Cardio HIIT
    Hi Everyone! Today's 30 Day Challenge Workout is a 15 Minute Cardio HIIT. I love these quick, intense workouts. I was drippi...
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    Hi Everyone, Today’s workout is a high intensity interval cardio blast. The entire workout only takes 15 minutes. You can use this...
  • Full Body Workout for Beginners
    Hi Everyone, I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different ...
  • 30 Day Challenge: Day 26: 23 Minute HIIT
     Hi Everyone! This is Workout #26 for the 30 Day Challenge ! This workout kicked my butt! Make sure you warm up (jog in place, do so...
  • Bikini Prep/Body Sculpt: Workout 8: 20 Minute HIIT: Jump and Squat
    Hi Everyone! This was my workout last night. It's a quick 20 minute HIIT workout that combines jumping rope and squats. It'...
  • Goal: NPC Bikini Competition (1 Month Progress Pics)
    Hi Everyone! I have mentioned in a couple of my posts that one of the goals I have set for myself this year is to compete in a fitne...
  • Green Smoothie: She Hulk Style!
    Hi Everyone, Jesse and I just had a delicious, healthy smoothie for a snack. It's green so I called mine the She Hulk Smoothie,...
  • Exercise Tummy Tuck (No Surgery Required)
    Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X 1. Mountain Climber 2. Side Plank Getup (right) 3. S...
  • Healthy High Protein Snack: Peanut Butter Greek Yogurt
    When you're working out and building muscle it's really important to get enough protein. Generally you want to eat 1 gram of prot...
  • Belly Fat Burn Workout
    Hi Everyone! As you can tell from the picture above I definitely got a good workout today! This workout is focused on toning all of the...

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Blog Archive

  • ▼  2015 (101)
    • ▼  April (13)
      • 12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout
      • Legs & Core Workout: Body Weight Sculpting
      • BodyRock Bootcamp | Melissa Bender | Week 3 Workou...
      • Lean Muscle Stretch & Fat Burn: 20 Minute Home Wor...
      • The Sweaty Sixteen: 22 Minute HIIT Full Body Home ...
      • BodyRock Bootcamp | Melissa Bender | Week 2 Workou...
      • 4-Minute Lower Body Burn Workout & 10-Minute Cardi...
      • Core Workout On the Mat: No Equipment
      • Hands Free: Standing Lower Body Workout
      • Quick Core Challenge: Ab Workout
      • 4-Minute Standing Workout: Thighs & Butt
      • 4-Minute Standing Lower Body Workout & 10 Minute J...
      • Full Body Sweat: 15 Minute HIIT Body Weight Workout
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Neither Melissa, Jesse nor anyone associated with Bender Fitness will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.

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