Diet Bet Challenge: Day 6: 19 Minute HIIT: Full Body Fat Burning Workout

Hi Everyone!

Welcome to DietBet Challenge Day 6! You can join the challenge up to 2 weeks in, so if you want a chance to win $$$ and prizes for losing weight check it out here: www.dietbet.com/BenderFitness. 

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you're feeling wild you can do a round of HIIT and a round of repetitions. ;)

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It's the challenge that changes us. 

This workout can be repeated 1-3X. You can choose to go through it once and pair it with 30-40 Minutes of cardio of choice to keep total workout time between 20-60 minutes. 

Have fun with this workout! 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 



Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope 

Repeat 1-3X

19 Minute HIIT: Full Body Fat Burning Workout

Hi Everyone!

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you're feeling wild you can do a round of HIIT and a round of repetitions. ;)

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It's the challenge that changes us. 

For anyone who is new to my workouts, these are the actual workouts that I do to stay in shape. So when you see me struggle in the video, it's because it's tough for me too (as it should be!) Every time that you do something that's hard you become mentally and physically stronger. You learn how to push, and you often learn that you are capable of more than you expected. 

I paired this with a 4 mile run. I was in a terrible mood yesterday (it's been a rough week!), and I really didn't want to workout. I had to push myself to do it, but I was glad that I did. I felt stronger, knowing that I was doing something positive and healthy for myself. 

What motivates you when you have a tough day? 

Have fun with this workout! 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 



Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope 

Full Body Real Time Workout 19 minutes: Melissa Bender

Hi Everyone!

I has been a crazy week in the Bender household! I am filming a brand new workout tonight, but in the mean time I am sharing one of my older workouts. This is a full body workout routine. In this workout I use a stability ball and a kettle bell. 

Today is also the last day of my Month long Cardio Challenge! If you accepted the challenge don't forget to check in with your miles/minutes for the month! You can check in on Facebook, Instagram or Twitter.

I mentioned yesterday on my Facebook page that I had an allergic reaction to some organic face lotion. The not-so-fun result of this reaction was my face swelling, and turning bright red as if I had horrible wind burn. I am much better now, and my skin has returned to normal. Lesson learned: also test new products (even if they are organic!)

I hope you enjoy this workout. I will be adding it onto my workout routine today! I will post the new workout tonight or tomorrow afternoon. I work tomorrow so it's an early bedtime for me. :)

Melissa

PS You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

30 Day Challenge: Day 15: Burpee Body Burn HIIT: 19 Minutes

Hi Everyone!

Today's workout was intense! It's day 15 of the 30 Day Workout Challenge, and I wanted to go hard. :) This workout will get your entire body working on high, with major fat burning. 

Prior to this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine! 

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn. 

I hope you all enjoy today's workout! Keep checking in for the 30 Day challenge: Facebook, Instagram, Twitter. 

Melissa

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Full Body Real Time Workout 19 minutes: Melissa Bender

Hi Everyone,

Today I did a full body workout. Jesse and I also did a 3.5 mile run outside this morning. After Jesse filmed me he did the 10 Minute Standing Ab Workout so I decided to join in and go through that once. We did it for repetitions, instead of interval style. It was a nice addition to my workout today. 

If you follow me on Facebook you might have heard that my kitty Gambit (the gray and white cat that loves to make appearances in my videos) was really sick. He has made a miraculous recovery and is 100% better now! The vet was shocked that his condition could change so much overnight. :) 

I am going to start putting together some before and after photos. If you've experienced any changes following along to my workouts at home please send me pics! I love to see people's progress. It's so motivating, and inspiring! Plus I like to support people who are making positive changes in their lives!

See you later!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

19 Minute Fat Burn Home Workout

Hi Everyone,

I have another full length workout for you! In addition to this workout I walked for 45 minutes on the treadmill. I was going to walk for 20-30 minutes, but ended up finishing the book I was reading while I walked. 

This workout has plenty of body shaping, toning moves, along with cardio to really optimize fat burning. 

I really wanted to take the day off because I was exhausted. I rallied, and did the workout anyway.   I am so glad that I did! I ended up having a lot of energy after my workout, and I felt so much better. Does anyone else experience that? Sometimes I really have to remind myself that exercise gives me energy. I feel like a new person after a good workout. 

See you tonight with a new workout!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)