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

Email ThisBlogThis!Share to XShare to FacebookShare to Pinterest
Home
Subscribe to: Posts (Atom)

Translate

Popular Posts

  • 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...
  • 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...
  • The Secret to Achieving Your Goals....Determination, Refusal to Give Up, and a little Planning
    Hi Everyone, I was reading about Diana Nyad's successful 115 Mile swim from Cuba to Florida today. This was her fifth attempt. She ...
  • Rock Solid Rear Workout
    Hi Everyone! Tonight's workout is focused on the tush! It's all about toning and shaping your backside, and lower half. I com...
  • Weekly Workout Schedule and Challenge
    Hi Everyone, Today's workout schedule is posted below. All of the workout titles should link to the original workout breakdown, ...
  • BenderFitness DietBet Weight Loss Challenge
    Hi Everyone! I am hosting another workout challenge for the month of September!  This one is a little bit different, but I t...
  • HIIT the New Year Hard Workout Challenge: Workout 1
    Hi Everyone! It's the first day of my HIIT the New Year Hard Workout & DietBet Challenge !  The DietBet Challenge doe...
  • Benefits of Hula Hooping: Hula Hoop Calorie Burn Workout
    Hi Everyone! I bet you can tell by the picture what I did for my workout today! I have mentioned in recent posts how much I have...
  • 30 Day Challenge: Day 2: Full Body Fat Melting Workout
    Hi Everyone! Today is Day 2 of my 30 Day Workout Challenge ! The challenge is completing a minimum of 15 minutes of exercise per da...
  • 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,...

About Me

Unknown
View my complete profile

Subscribe: Bender Fitness

Posts
Atom
Posts
All Comments
Atom
All Comments
Gymboss Interval Timers

Pin It!

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
    • ►  March (27)
    • ►  February (28)
    • ►  January (33)
  • ►  2014 (237)
    • ►  December (20)
    • ►  November (18)
    • ►  October (14)
    • ►  September (33)
    • ►  August (19)
    • ►  July (15)
    • ►  June (14)
    • ►  May (11)
    • ►  April (22)
    • ►  March (36)
    • ►  February (16)
    • ►  January (19)
  • ►  2013 (227)
    • ►  December (29)
    • ►  November (13)
    • ►  October (16)
    • ►  September (17)
    • ►  August (14)
    • ►  July (20)
    • ►  June (16)
    • ►  May (15)
    • ►  April (21)
    • ►  March (20)
    • ►  February (23)
    • ►  January (23)
  • ►  2012 (284)
    • ►  December (15)
    • ►  November (15)
    • ►  October (25)
    • ►  September (29)
    • ►  August (26)
    • ►  July (28)
    • ►  June (29)
    • ►  May (14)
    • ►  April (20)
    • ►  March (24)
    • ►  February (28)
    • ►  January (31)
  • ►  2011 (61)
    • ►  December (22)
    • ►  November (27)
    • ►  October (12)

Search This Blog

Check with your doctor!

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.

Bender Fitness, Melissa Bender, Melissa Bender Fitness. Picture Window theme. Theme images by Flashworks. Powered by Blogger.