Make Me Sweat: Full Body Workout

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Hi Everyone!

Today’s workout is a Full Body Workout with Cardio Intervals. I filmed this workout in sections so you can complete it together, or in parts. For the cardio intervals I chose running, but I have also included a Jump Rope Interval Workout and/or a Bombshell Cardio Fat Burn Workout, that can be used for the cardio portion of this workout.

Completing one round of this workout, with the cardio intervals, takes 20 Minutes. Equipment: 2 Dumbbells, Interval Timer, and a treadmill or jump rope. If you don’t have weights you can complete this routine with body weight only. I planned on filming this workout outdoors, and using a track, but we got an unexpected rain storm today.

I am re-incorporating running into my workout program. I want to get my 5K speed back, and use my training as a solid foundation for a Half Marathon this fall. I have done two Half Marathons, both with limited training, and I would like to see what I can do with the proper running foundation.

I hope you enjoy this workout! Let me know what you think of the format. Do you like having the sections split so you can combine/repeat as needed, or do you prefer one longer video?


New Workout:

Part 1: Lower Body

  1. Squat
  2. Lunge (Alternating)
  3. Forward Leg Pulse (right)
  4. Forward Leg Pulse (Left)
  5. Side Lunge (Alternating)

Cardio Interval: Run, Jump Rope or Bombshell Fat Burn (video below)

Part 2: Core Interval

  1. Hip Lift
  2. Bicycle
  3. Rock the Boat
  4. Cheek to Cheek
  5. Superman

Repeat Cardio Interval

Repeat Full Workout 1-3X


Alternate Cardio Option:

Bombshell Fat Burn

10 thoughts on “Make Me Sweat: Full Body Workout

  1. Really fun workout Melissa. I combined them all together with 2 round of cardio in between for about a 20 min wo. I also incorporated your week 4 bodyrock routine ! You are fantastic !

  2. Amy

    I like all of your workouts and I like how you switch up the format too.
    Whenever I do this jump rope video I turn on the St. Patrick’s day radio on Pandora. It’s so fun to jump to that. Try it! My kids love it and do it with me. The music makes them move fast and laugh loud too.
    Thanks for all the videos. Melissa!

  3. JMAE

    love that you give alternate cardio option, I sprained my ligament in my knee now I can’t run intill I fix it some how:) Thanks for the options!

  4. Maria

    Great workout Melissa! I’ve been following you now for the past couple of weeks and am loving your workouts! Loved today’s!

    Thanks so much!!

  5. Heather

    How do you train for a faster 5k? I run 3 to 4 days a week and want my speed to increase as well. What do you recommend? My fastest was 29:30 but it’s been around 32. Need help on what to do.
    Thank you,

  6. benderfitness

    I didn’t realize they were showing up small. When I click on them from my computer they are full screen. I will look into that! Thanks for the heads up!

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