Fat Burn Body Toning: Full Body Workout-Real Time Shape & Sculpt 20 Minute Home Workout

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Hi Everyone!

Are you ready for today’s workout? This is a great full body routine, with some fun and different exercise moves. This routine combines repetitions with cardio bursts. This will help sculpt and shape your body, while burning fat at the same time.

If you have some weights (dumbbells or barbell) to use during the warrior deadlift, I recommend using them. If you don’t, the exercise can be completed with body weight. I especially like the Hip Press movement in this routine. It’s a different movement, and it’s very effective. Let me know what you think of the workout in the comments below! I recommend timing the workout to see how long each round takes you. It’s a great way to track your progress. As you grow stronger & more fit, you will be able to move through the workout more quickly, with less rest breaks. Remember, Form always wins out over Speed in HIIT workouts, so don’t sacrifice form for speed.

22 weeks pregnancy baby bump

22-Weeks & 2 Days Pregnant-Baby Bump

I am already looking forward to my post-baby workouts. I miss pushing hard during workouts. You can see in the photo above that my bump is growing more and more every day! I am interested to see how my body changes after giving birth.

I have missed working out the last few days. Sadly, Jesse’s grandmother passed away, so we were away for the funeral. Plus, I caught a cold. I am hoping that with plenty of fluids and water it clears out and I can film a great workout today.

I hope you all enjoy the workout,

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Beginner: 10 reps, 30 seconds High Knees
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Repeat 1-3X




6 thoughts on “Fat Burn Body Toning: Full Body Workout-Real Time Shape & Sculpt 20 Minute Home Workout

  1. Melissa ,I am very sorry to hear about Jesse’s Grandmother passing. It is so hard to lose a loved one. Take care of yourself and rest up. Home made bone broth is excellent to curb that cold. Makes the Immune system stronger. Love your work outs. You look excellent by the way. Strong and healthy. Denise P

  2. Anonymous

    I totally agree with Denise – take your time to recover both from the lost and from your cold and take care. I think you are doing am amazing thing posting these wonderful and challenging exercises – I really love them! Also, I can’t help repeating Denise but…you look really excellent. I wish you (both of you and baby Bender) all the best. With greetings from Stockholm, Katie.

  3. Rmc04a

    Sorry to hear about Jesse’s grandmother. Thank you for updating the website. I’m looking forward to your post pregnancy workouts too! I am 16 weeks pregnant and will be using your workouts to get back in shape 🙂

  4. Karen T

    I am very sorry about Jesse’s grandmother’s passing. Sending my condolences. I just lost my mother (she was 88), so I know how hard this is. Wow….didn’t know you were pregnant….I was tending to my ill mother and have been working out, but not online much….congratulations….Thank you and take good care of yourself. I know you are very good about being wise with your body!

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