Bikini Prep/Body Sculpt: Workout 15: Burn Fat, Lose Inches, Build Lean M…

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Hi Everyone!

This was my workout last night, and it was a tough one for me! The setup of this workout is different than my normal workouts. Each section of the workout is designed to challenge your body in a different way. 

The first section is 5 exercises that use dumbbells and is completed for reps. You should aim for 10-20 reps per exercise. If that amount feels easy it may be time to increase the amount of weight you are using! If you don’t have dumbbells you can use body weight, or get creative and fill milk jugs to use as weights. 

For this section of the workout I alternated between using two twenty pound dumbbells and two twelve pound dumbbells. The weighted portion of the workout is first to ensure that your body is fresh and able to complete the exercises with appropriate form. 

The second section of this workout is 5 minutes of HIIT cardio training. The goal is to get your heart rate up, work up a sweat and challenge yourself cardiovascularly. Try to get in the maximum number of reps you can during this 5 minute section. HIIT training has been consistently proven to maximize fat burning, while maintaining lean muscle mass. Also, the burn continues after the workout. 

The third section is body weight, and completed for reps. With all of the repetition exercises you still want to move between exercises as quickly as possible to keep your heart rate up. Focus on form to optimize your results. 

I hope you all have fun with this workout! I enjoyed it, and found it to be challenging, and I hope you do too. 🙂


Reps: 10-20
Intervals: 10/50 seconds


1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement. 
**This is an excellent full body workout for losing inches, and creating lean muscle mass.

9 thoughts on “Bikini Prep/Body Sculpt: Workout 15: Burn Fat, Lose Inches, Build Lean M…

  1. Anonymous

    You are so real. I have tried to do other videos and they are ok but I love the way you sweat and lose your balance a little and are out of breath. That is exactly how I would be doing this. Thank you for being real

  2. Hi Melissa! Thank you for the great workouts!! I was wondering if you would be posting a daily breakdown of your workouts from January’s challenge (the miles and rounds per day) like you did in the last bikini competition?

  3. Anonymous

    Hi Melissa,
    I am absolutely loving your site and workouts. I am an old school aerobic instructor throw back lol. I have just started with the HIIT and crossfit style of workouts and loving them, i also am a runner and completed my first full marathon at age 40 last year lol (4:09). I am currently really struggling with weight loss and i cant figure what the problem is. workouts are great and i am 90% low carb and low sugar.basically “paleo” however i have hardcore sugar binges about once a week, thats annoying! i feel like i just keep getting thicker and thicker. any suggestions? also what are your thoughts on ketosis?
    thank you again for your encouragement and motovation.

  4. Thanks for posting this workout! I just tried it… definitely a tough one! Do you have any suggestions for modifications of the body weight section? I wanted to work on my abs but I had difficulty as my shoulders were already really tired from the squat to lunge and the burpees. Thanks again!

  5. ghita

    Hi Melissa! I’ve been doing your workouts for about a year and I tell everyone about you! Thank you for being so creative and mixing everything up…Keeps it super fun!! While I can’t keep up with your pace I do what i can and I am getting stronger. I want to thank you for this workout I love it when my ponytail is dripping at the end!!

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