Ultimate Body Weight Workout: Melissa Bender Fitness

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Hi Everyone,


Today’s workout is a tough one! This is a major calorie torcher, and it will help tone your entire body.

It took Jesse and I 31 minutes, and 40 seconds to complete the entire workout. Make sure you warm up before doing this one so you are getting the ultimate burn right from the start. This is a high intensity workout with a lot of different cardio burst exercises interspersed throughout. 


The benefit of HIIT workouts is increased calorie burn in shorter periods of time, among other things. I will be writing a blog post about the other benefits of this style of workout soon. 


Enjoy the workout, and have a great day!
Melissa


Ultimate Body Weight Workout


 Beginner: 10 reps, 30 seconds timed exercises
 Intermediate: 15 reps, 45 seconds
 Advanced: 20 reps, 60 seconds
 *Unless otherwise noted

  1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
  2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
  3. High Knees (timed)
  4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
  5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
  6. Lunge Jump (timed)
  7. Mountain Climber (timed)
  8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
  9. Jump Squats (timed)
  10. Runners Lunge to Balance/Warrior 3 (right)
  11. Runners Lunge to Balance/Warrior 3 (left)
  12. Pendulum Squat
  13. Oblique Drop (right)
  14. Oblique Drop (left)
  15. Plie Jumps (timed)
  16. Side Plank with Leg Lift (right)
  17. Side Plank with Leg Lift (left)
  18. 3 Part Abs
  19. High Knees
  20. Diagonal Lunge Reach
  21. Burpees  (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
My reps for the timed exercises (60 seconds)
40 Lunge Jumps
130 Mountain Climbers
46 Jump Squats
32 Plie Jumps

Total Time: 31 minutes and 40 seconds

Keep track of your time, and number of reps so you can see yourself advancing, growing more fit, and stronger each time you repeat this workout!

2 thoughts on “Ultimate Body Weight Workout: Melissa Bender Fitness

  1. Ouch, this workout was terribly hard for me! May be because in the last few days I did only short interval workouts and they were not so difficult. Definitely the rep workouts are my favorites, they give really serious benefits. My time: 43:17 (the advanced level, Oblique Drops with 12 kg kettlebell). Very, very slowly 🙁
    My reps for the timed exercises:
    3. 178
    6. 32
    7. 130
    9. 24
    15. 26
    19. 178.
    I’m not satisfied, but I’m feeling great, every cell in my body is happy 🙂 Thank you very much, Melissa!

    • benderfitness

      You’re welcome! I was actually just thinking about Reps vs Intervals, and I agree that the reps are harder. I am going to be filming some more new Rep workouts soon. 🙂

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