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
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  • 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

  • One Month Cardio and Body Shaping Workout Challenge
    Hi Everyone! Traditionally today is a day full of resolutions and goals for the new year. My goals are plentiful this year, and I hop...
  • 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 ...
  • 1 Month Diet/Tighten Up Challenge: Abs Are Made in the Kitchen
    Hi Everyone! Tomorrow starts a brand new month, and with it Jesse and I are starting a new challenge. You are welcome to join us in the...
  • HIIT the New Year Hard: Workouts
    Workouts: This workout list will be updated throughout the course of the Challenge.  You can join the DietBet Challenge at www.dietb...
  • Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness
    Hi Everyone, Today’s workout is a high intensity interval cardio blast. The entire workout only takes 15 minutes. You can use this...
  • Got Sweat? Full Body Fat Burning Body Weight Workout
    Hi Everyone! This was my workout last night. The video and breakdown are below. I am getting this posted later than normal because my ...
  • Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes
      Hi Everyone! This was my workout yesterday. I alternated jump roping with 15 different plank variations to work the entire mid-sec...
  • My First Bikini Competition Prep: Month 1 Workouts
    This is Month 1 of the workouts that I have done to prep for my bikini competition. This is the order I completed the workouts in,...
  • Bender Bikini Competition Diet
    Hi Everyone, Since competing in my first NPC Bikini Competition and sharing my training here , I have received a lot questions about...
  • Work That Body - Workout
    Hello Everyone! Today’s workout is a tough one, but it’s completely worth how great you will feel afterwards. I want to thank you for start...

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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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