Fat Burn & Full Body Workout

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Hi Everyone!

I have a great workout combination for you today! You can mix and match the videos below, or choose just one video to focus on today. I included two workouts, with the breakdown and cardio option below.

These routines combine HIIT and Repetitions, with a cardio option so it will challenge your body in a multitude of ways. You can adjust the number of rounds to your body. Be sure to challenge yourself and push through, while also focusing on proper form for each exercise.

I will be posting new workout today or tomorrow so be sure to check back. Jesse and I took the weekend off for an exciting trip to celebrate our 5-Year Wedding Anniversary. Yesterday we went White Water Rafting, and today we are going Sky Diving.

wedding collage Jesse and Melissa

A little peek into our wedding day.

White Water Rafting was a lot of fun, and was also a great arm, back and core workout. You get your legs involved in the action too, by holding yourself in the raft. We both managed to stay in the raft the entire time. I’m a big fan of outdoor activities that involve your whole body. It’s fun & it’s a great form of exercise outside of the bounds of a regular workout.

I hope you enjoy today’s workout combo! Get ready to sweat!


PS If you scroll all the way to the bottom of the page, I included a video of the dance Jesse did for me at our wedding.

All Levels: Maximum number of reps during each 50 second interval
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

Repeat 1-3X

After each round, complete 1 round of Cardio or running. I did one mile on the treadmill after each round and repeated the whole workout 3X. 

My Cardio:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs


Our Wedding Day. Jesse’s dance:


12 thoughts on “Fat Burn & Full Body Workout

  1. Anonymous

    What a lovely wedding video Melissa and Jesse. Hope you all had a great time. You are such an inspiration and I never miss one of your workouts. Look forward to many more.
    Hope you have many happy long years together. Love you both xx

  2. Lovely wedding video Melissa and Jesse. Hope you had alovely day. You are a great inspiration. Hope you have many years of happiness. I never miss any of your workouts Melissa. Love you both xx

  3. Yayeri

    Thanks again Melissa. And Jesse’s dance was awesome. My hubs is also a serious Michael fan and we get to enjoy his dancing at a lot of weddings too. = 🙂

  4. Jennifer

    Melissa, did you get your muscle definition from working out in a gym and now you’re just maintaining it doing these home workouts, or did you get your muscle definition from these home workouts?

  5. What an awesome video !!! Thank u for sharing that Melissa. Jesse is an amazing dancer! Hope you had a lovely anniversary and that u for all these amazing videos u bring us. You two are fantastic !!

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