35 Minute Total Body Workout & Cardio HIIT Fat Burn: Home Workout

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Hi Everyone!

It has been a busy day in the Bender household! We got a lot done today, including this 35 Minute Full Body Workout Routine. I included the warm-up and cool down in the video. I will also be uploading the different segments separately. I still need to edit those videos before I can post them. The baby was incredibly patient today during filming. He does make a guest appearance during the Cool Down portion of the video.

I hope you like the longer workout today. You can still repeat it if you are up for it. I went through it 1X today.

I also did my 10-Sun Salutations this morning while Maverick had playtime on his mat. I posted the Sun Salutation video below for anyone who is following along.

I also took Maverick out for two walks today. I had some errands to run close by and it was gorgeous (80 degrees F today!) so we walked to get those done. When Jesse came home from work he wanted to go for a family walk so we did that together.

walking-with-maverick

All in all, it was a wonderful and productive day. I hope you enjoy the workout!

Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

Equipment: Buy a Gymboss now.  Interval Timer set for 5 rounds of 30/50 and two dumbbells. 
Max reps during each 50 second interval, 30 seconds of Cardio. 

Warm Up: 30 Seconds High Knees Marching Before Each Exercise

  1. In/Out Squat
  2. Forward Lunge-Alternating
  3. Butt Kicks
  4. Lateral Hops
  5. Jog

Workout: Each Section 5 Rounds of 30/50. 30 Seconds of Cardio Before Each Exercise:
Section 1:

  1. Crescent Pushup-Alternating
  2. Tricep Extension
  3. Rotating Curl-Right
  4. Rotating Curl-Left
  5. Bent Over Row

Section 2: 

  1. Weighted Lunge-Right
  2. Weighted Lunge-Left
  3. Plie Switch
  4. Warrior Twist-Right
  5. Warrior Twist-Left

Section 3:

  1. Leg Lift Plank
  2. V-Up
  3. Spiderman
  4. Bow Pose or Superman
  5. Scissor Toe Touch

Cool Down:

  1. Jumping Jacks
  2. In/Out Squats
  3. Side Stretch
  4. Plie
  5. Side Stretch
  6. Down Dog
  7. Forward Fold
  8. Pigeon Pose
  9. Up Dog
  10. Pigeon Pose

9 thoughts on “35 Minute Total Body Workout & Cardio HIIT Fat Burn: Home Workout

  1. Karen P

    Melissa, I was never into yoga but I love these sun salutations! Have been doing it as my warm up and cool down. I can really feel the difference (less achy from doing a lot of HIIT). Thank you!

  2. Stacey stamport

    Thank you for the workout today. I was going to say I like having the warm-up and cool downs separate, but today I was not very motivated to workout, so having them together when I pushed play made a world of difference for me. So I guess I like them both ways, just depends on my mood when I push play. Maverick is adorable and growing fast. Thank you for all you do!

  3. Katie

    Fabulous workout! Love the added warm-up and cool down! Thank you! I also pledged to your Patreon account. Best wishes to you in your decision to be home with Maverick and focus on Bender Fitness full time!

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