20-Minute Boot Camp: Full Body Workout (No Equipment)-Fat Burning Workout

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Hi Everyone!

I hope you’re ready for a good workout today! Today’s workout is a 20-Minute Boot Camp that will get your entire body working!

You don’t need any equipment for this workout. If you want to increase the intensity of some of the moves you can add dumbbells to some of the moves. You can always adjust the challenge to your own level, and your own needs.

My friend, Jon, wrote an article for my blog about building lean muscle mass. You can find that here: How to Build Lean Muscle While Decreasing Body Fat: Tips for Exercise, Diet & Supplements. If you have any more questions for him feel free to post them in the comments or send him a message.

Have fun with today’s workout!


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

1. Warrior III Squat (alternating)
2. Twisting V-Up
3. Mountain Climbers
4. Runners Lunge (alternate)
5. Heel Tap Abs
6. Russian Kicks
7. Twisting Sumo Squat 
8. Extended Crunch
9. Pendulum Hops
10. Side Lunge Punch
11. Jump Kick (alternating)
12. Temple Tap Abs
13. Frogger
14. Down Dog Hop
15. Balanced Bicycle

Repeat 1-3X


Warrior Squat
Twisting V-Up
Instagram Tutorial Here
Mountain Climber
Runner’s Lunge
Heel Tap Abs
Russian Kicks
Twisting Sumo Squat
Extended Crunch: Part 1
Extended Crunch Part 2 
Pendulum Hop
Side Lunge Punch
Instagram video tutorial here: BenderFitness Instagram
Jump Kick (Alternating)
Temple Tap Abs
Down Dog Hop
Balanced Bicycle

10 thoughts on “20-Minute Boot Camp: Full Body Workout (No Equipment)-Fat Burning Workout

  1. Brittany

    Awesome workout today Melissa! I can’t tell you how much I appreciate your workouts being free online and challenging to do. I am a mother of four small children 5 yrs and under and I don’t get a chance to go to the gym so these workouts help me get an awesome workout in and keep my homeschooling schedule intact. Thank you, Thank you, Thank you!

  2. Kristen Jackson

    Wow! Thanks for another amazing workout. You are definitely inspiring me. These moves are all so awesome and challenging.

    So what brand sports bra do you use?

  3. Was searching YouTube and found your workout! Really liked this one, I t was not long and hit so many body parts that I was to tone. I’ll do more like this. Thank you!!!

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