Quick Full Body Home Workout for Sculpting, Shaping and Fat Burning

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Hi Everyone!

I have a new workout for you! Today’s routine was challenging for me! There were a few times that I had to take breaks, before pushing myself to complete the reps. It was a great challenge, and I am glad I pushed through the workout.

I filmed today’s workout for Reps, but it can also be completed Interval Style. Both techniques challenge your body differently. I still kept the rest minimal in between each exercise to maintain a higher level of challenge. Remember, you can always pace the workout for your own fitness level. It’s a great idea to time the workout if you are going for reps. Write it on a calendar or fitness log, and when you repeat the workout see if you can finish faster, or progress the number of reps.

You can always pause the video (or fast forward if you get ahead of me!) Listening to your body is very important when you are working out. It will teach you how much you can push yourself. When you pay attention to your body you will also be able to recognize when you are growing stronger.

I used a stability ball and a dumbbell during today’s workout. If you don’t have the equipment at home, don’t worry! This workout can be done with body weight only. I demonstrate the variations in the workout video.

Have fun with today’s workout!
Melissa

This workout can be completed for Reps or Intervals.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Intervals: 12 Rounds of 10/50.

  1. Supergirl
  2. Lunge Jump
  3. Down Dog Leg Lift-Right
  4. Down Dog Leg Lift-Left
  5. Jump Squat
  6. Decline Pushup Ab Pull (Frogger Pushup Modification)
  7. Jumping Jacks
  8. Side Plank Reach Through-Right
  9. Side Plank Reach Through-Left
  10. Overhead Squat
  11. Pendulum Squat
  12. Side to Side Mountain Plank

Repeat 1-3X

Supergirl

Supergirl

Lunge Jump

Lunge Jump

Down Dog Leg Lift

Down Dog Leg Lift

Jump Squat

Jump Squat

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 2: Modification

Frogger Pushup: Part 2: Modification

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 2

Decline Pushup Ab Pull: Part 2

Jumping Jacks

Jumping Jacks

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 2

Side Plank Reach Through: Part 2

Overhead Squat: Part 1

Overhead Squat: Part 1

Overhead Squat: Part 2

Overhead Squat: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 2

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 2

Side to Side Mountain Plank: Part 2

Ready for Round 2?

Ready for Round 2?

11 thoughts on “Quick Full Body Home Workout for Sculpting, Shaping and Fat Burning

  1. bmekl

    Thanks for another good challenging workout. If I may speak for those of us that are regular followers are most grateful, Sincere thanks Ms. Bender, you are a genuine leader and star

  2. Sarah

    Hi Melissa, I started doing ur workouts since last 6 months but i dont see any changes in my weight and lost couple of inches since then. I am stuck with that number. i eat mostly healthy..please advise..

    • benderfitness

      If you are losing inches you are losing body fat. The number on the scale doesn’t tell the whole story. For every pound of lean muscle mass you put on you burn 35-50 extra calories per day. So although the number on the scale isn’t changing most likely your body fat % and metabolism are changing. How many times are you currently going through the workouts? If you want to see faster results you can increase the workout intensity.

      • sarah

        If i am in the gym i do 60-70 minute cardio(mostly stepper. And 1 hr all weight machines. If i am home i do 3 different workout of yours to make 60 min workout. I was so surprised when i saw only 3 inches difference from my last measurement 🙁 which i took 3 months ago.

  3. Anonymous

    Nice work out, I’m a mom of a 7 month old and these 20 min work outs are just the right amount of time and intensity to have me burning these calories!!! Thanks

  4. Amy

    My kids drop what they’re doing when they see Gambit! He was so cute today in the video. So basically, my whole family loves your co-star. Thank you for this incredible workout! It was so good and I was dripping sweat after just 1 round.

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