15-Minute Full Body Bench Workout

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This workout is pure HIIT at it’s best! You’ll rock your legs, glutes, arms, core, and everything in between. All you need is a set of long bench or square step and 15 minutes.

You’ll alternate between plyometric moves and strength moves to really boost your metabolism and spike your heart rate! Your goal is to go as hard as you can – while maintaining proper form. Take minimal rest between exercises; remember the more intense your workout is now, the more calories you’re going to burn over the next 24 hour from the afterburn effect.

If you want to spice up your routine, check out MD⚡TV! There over 200 workouts that cover everything from bodyweight and kettlebell routines to dumbbells, benches, and jump rope… with rockstar trainers to hold you accountable every step of the way!

[ Total Workout Time: 15-Minutes ]

Pop-Up Squat

~ 50 sec on / 10 sec off ~

Push-Up Shoulder Tap

~ 50 sec on / 10 off (each side) ~


~ 50 sec on / 10 off ~

Burpee Hops

~ 50 sec on / 10 off ~

Extended Russian Twists

~ 50 sec on / 10 off ~



If you want to do the full follow-along workout with me – packed with even more awesome exercises! – click the video below 🔥🔥🔥