20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

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Hi Everyone!

Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.

I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him.


Lenny on his way to his first BenderFitness workout.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks.

It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!

I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness


Post Workout! Gambit wanted to be in the picture too.

Post Workout! Gambit wanted to be in the picture too.

Repeat 1-3X

Set your interval timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

  1. Warrior 3 Row: Right
  2. Warrior 3 Row: Left
  3. Side Lunge Lift: Right
  4. Side Lunge Lift: Left
  5. Hip Thrust
  6. Pushup Row: Right
  7. Pushup Row: Left
  8. Squat & Press
  9. Lunge & Curl: Right
  10. Lunge & Curle: Left
  11. Mountain Climbers
  12. Temple Tap Abs
  13. Leg/Hip Lift
  14. Side Plank Elbow Tap/Hip Lift: Right
  15. Side Plank Elbow Tap/Hip Lift: Left

Warrior III Row


Side Lunge Lift: Part 1


Side Lunge Lift: Part 2


Hip Thrust


Pushup Row: Part 1


Pushup Row: Part 2


Squat & Press: Part 1


Squat & Press Part 2


Lunge & Curl


Mountain Climbers


Temple Tap Abs: Part 1


Temple Tap Abs: Part 2


Leg/Hip Lift: Part 1


Leg/Hip Lift: Part 2


Side Plank Hip Lift/Elbow Tap: Part 1


Side Plank Hip Lift/Elbow Tap: Part 2


Side Plank Hip Lift/Elbow Tap: Part 3


High Knees



30 thoughts on “20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

  1. Kaley

    This was one of your best yet! I loved how you incorporated weights into the HIIT and had a man work out with you! Hella awesome!I’m sweating bullets

  2. Anonymous

    Lenny did really well for that being his first time doing that type of workout. I remember my first time doing a HITT workout about 4 years ago, and it wiped me out! I only did a 12 minute workout too! Good job Lenny! The new website design is awesome too! I like how you put workouts into different categories.

  3. Erin

    Melissa, I LOVE your workouts! As a full-time teacher with a 2 year old, it’s hard to find time to get in quality workouts. I love that I can get a full body, intense workout in under 30 minutes and never get bored/plateau when using your workouts. I’m now expecting baby #2 and will continue to workout as much as I can throughout the pregnancy. I like how I can modify your cardio bursts with jumping jacks or just marching in place (for when I’m further along). I can also modify your ab exercises with planks for a safe “pregnancy” move. I’m excited to see how your workouts keep me strong throughout my pregnancy to make labor just a “little” easier and to make my workout routines post-pregnancy not as big of a transition. Thanks for all you do!

  4. Jada Jones

    I watch you all the time Melissa I love your workouts and your energy!! I recently heard you announce that you are an occupational therapist !!!!! I plan to go to graduate school for occupational therapy. By any chance are you willing to share with me any future pointers or advice before I take that next step??? Please contact me via email

  5. Kelly

    You have been such a lifesaver to my workout routine! I love how every workout is so different and challenges you in different ways. Thank you SO SO much for this website and great job Lenny- you made it extra fun to do.

  6. Michelle

    LOVE LOVE LOVE LOVE THIS WORKOUT!! I did this 2x through, the only thing i modified were the temple tap abs and the plank row pushup. I was dripping by the times i was done! And burned around 330 calories!!! 🙂

  7. Sarah

    Just finished this! Believe it or don’t I did burpees instead of High Knees for cardio…I HAAAAATE high knees with the passion of ten men. 😀
    As ever, love your spark and energy! Working out with you is always so much fun. 🙂

    p.s. Random…but realized today who you remind me of…Hayley Atwell!!! You are both so gorgeous.

  8. Chelsea

    Great one and a sweaty one at that! Way to go Lenny, you did a very good job. Thanks again Melissa and Jesse for the workout! Loved it!!!!

  9. Shuchi

    I Feel amazed how a super well built Lenny found hard to keep pace with you. I think this busts the myth that gymming and heavy weight lifting makes you strong. A workout should be designed to enhance strength, power, endurance and flexibility; that is all the facets of fitness.
    You are uber awesome Melissa Bender. I love love love your workouts.
    sending you hugs from India

  10. Great workout as always. I to remember my first HIIT workout. It was hard and different than anything I had ever done up to that point in my workout routines. Lenny you did a great job. Thanks Melissa for a great one!!!

  11. Karen T

    I enjoyed this workout and Lenny was so real. He was a trooper. It is tough….and I felt for him and had to at the same time, just praise him for listening to his body and doing what he could. I consider myself fit, and when I go out and run with my daughter….I am like Lenny…I am fit and can do tabata and hiit, but when I have to go run…I feel like a true beginner. Thank you Lenny for a great job and Melissa for using this a great way to teach listening to your body…..

  12. Thanks for the great workout and I love the new layout. Congrats to Lenny for sticking with the workout until the end. You summed up how I feel after every Melissa Bender workout “I feel good but I’m really glad it’s over”

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  14. Michelle DelSignore

    I have done this work out a few times and I am always dripping in sweat when I am done 🙂 love this work out, I start my Mondays w it:) I use 3, not including this one, in my weekly routine. Melissa your work outs have totally changed my body. I am fitter, have more energy, feel great about myself, and am getting the definition I have always wanted. Thank you and your team for taking time to create these free work outs. Look forward to tomorrow, arms abs and run day for me 🙂

  15. Sarah

    This was awesome. I felt so much like Lenny and it’s always amazing how strong you are Melissa! Thanks so much for providing these workouts.

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