Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

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Hi Everyone!

Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge!

This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time.

Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout. If you aren’t sure what to do for a warm-up try this 10-Minute Jump Rope Workout.

During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended.

I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential.

I am filming a new workout tonight, so that should be up for tomorrow morning! Have fun!

Enjoy today’s workout!

PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. You can tag me in your photos: @BenderFitness or #BenderFitness

Equipment: Gymboss Interval Timer set for 18 rounds of 10/30 and two dumbbells. 
Dumbbell Weight of Choice: Recommend 3-12 lbs. 
Repeat 1-3X
1. Dumbbell High Knees
2. Dumbbell Jump Squat
3. Spiderman Plank
4. Temple Tap Abs
5. Dumbbell High Knees
6. Dumbbell Jump Squat
7. Crunch and Tap
8. Heel Press Plank
9. Dumbbell High Knees
10. Dumbbell Jump Squat
11. Reverse Bicycle
12. Mountain Tapper
13. Dumbbell High Knees
14. Dumbbell Jump Squat
15. Hip Lift Hook
16. Forearm Plank to Down Dog
17. Dumbbell High Knees
18. Dumbbell Jump Squat
Dumbbell High Knees
Dumbbell Jump Squat
Spiderman Plank
Temple Tap Abs
Crunch & Tap
Forearm Plank Heel Press
Reverse Bicycle 
Hip Lift Hook
Forearm Plank
Forearm Plank to Down Dog


8 thoughts on “Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

  1. Inke

    Hi Melissa, I have been a big fan of your work outs for some time and am looking for some advice for workouts. I work for the NHS in London and am looking to incoorporate some exercise classes there. If it would be possible to contact you in any way, please let me know. Thanks, Inke

  2. Anonymous

    I personally train a lot of military folks. I ALWAYS incorporate your methodologies of fun yet effective workouts into our daily regimen. Thank you for everything you and the hubby do!!!!!


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