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...
  • 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...
  • 12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout
    Hi Everyone! It's time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don'...
  • At Home Body Tone
    Hi Everyone! I did this workout last night, but it's been another busy day so this is the first chance I have had to post the brea...
  • 10 Minute: Tighter Waist Core Workout: Workout for a Smaller Waist
    Hi Everyone! This was my workout today. Today's workout if focused on strengthening and toning the core, and creating a lea...
  • 30 Day Diet Bet Challenge Workout Program
    Hi Everyone! Welcome to my DietBet  Workout Program. This is a 30 Day Program to help you achieve your goal of losing 4% of you...
  • Fit Butt, Tight Abs: Home Workout
    Hi Everyone! Today it was really tough for me to get motivated to do my workout. I felt tired, and I really wanted to take a nap, or l...
  • Weekly Home Workout Plan
    Hi Everyone! I had such great feedback from last weeks workout plan ( Exercise and Multi-Tasking: Weekly Workout Plan ) that I deci...
  • Bored of Your Exercise Routine? 15 Fun Ideas for Active Rest Day
    How many times have you heard people say exercise is boring? Sometimes you need to switch up your routine, get out of that rut and try som...
  • Abs in a Hurry 10 minute workout: Melissa Bender (full length)
    Hi Everyone! Tonight's workout is a quickly! It focuses on strengthening, and toning your entire core. It hits all of the major muscl...

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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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