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!
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  • 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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  • Challenge Day 1: 15 Minute HIIT Core Fat Burn
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  • 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...
  • 30 Day Challenge: Day 23: Core Galore
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  • 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...
  • 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...
  • 23 Minute High Intensity Interval Workout: Full Body Cardio HIIT
     Hi Everyone! This workout kicked my butt! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready...

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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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