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!

Pages

  • 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 1-Full Body
    Hi Everyone! Welcome to Day 1 of the New 30 Day Challenge! I loved the last 30 Day Challenge  so much that I had to do another one...
  • HIIT the New Year Hard: Workout 2: Quick Core Workout
    Hi Everyone! Day 2 of my HIIT the New Year Hard Workout Challenge is focused on core. I will be filming the new video tonight. It w...
  • Hands Free: Standing Lower Body Workout
    Hi Everyone! I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my ...
  • 20 Minute Boot Camp: Full Body Workout (No Equipment)
    Hi Everyone! I hope you're ready for today's workout! This is a full body workout and it should get your heart rate up. O...
  • Hold Steady, Hard Body Workout: No Equipment (HIIT)
    Hi Everyone! One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challeng...
  • Day 29: Cardio and Core/Plank and Burn
      Hi Everyone! Welcome to 30 Day Challenge Day 29! Today got a bit wonky so I didn't get to film as planned. I had a great core ...
  • Bean Salad: Easy, Quick and Healthy
    Hi Everyone! I was in a rush the other day so I threw together a healthy, bean and vegetable salad to keep in my refrigerator as a quic...
  • Frozen Banana Bites
    Hi Everyone! Today I was craving the  Dark Chocolate Bananas  Josh made for me. If you click on that link it will take you to his r...
  • 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...
  • 30 Day Challenge: Day 18: HIIT to Be Fit! Jump Rope and Fat Burn
    Hi Everyone! It's Day 18 of the 30 Day Workout Challenge ! Today is also Jesse's 30th Birthday! :)  This workout was g...

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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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