Got Sweat? Full Body Fat Burning Body Weight Home Workout

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Good Morning Everyone!

I hope you’re ready to get sweaty today! This workout is all body weight, but it will work your entire body. All you need is a yoga mat and a little bit of space.

For this workout I recommend setting a stop watch or timer and trying to get through it as quickly as you can, while maintaining good form. See how long it takes you to get through one round, and if you’re up for it, repeat it!

This workout will use your muscles in each plane of movement, to make sure that we are working on creating balance and strength throughout the body. I hope you enjoy the workout! I have a long day scheduled at work today, but if I get out early enough I am planning on filming a new workout. If I have a crazy long day filming will have to wait for the weekend.

Fingers crossed for a smooth one!


PS let me know what you think of the workout on Instagram or Twitter: @BenderFitness or on Facebook:

melissa bicep got sweat


Beginner: 10 reps, 2 Burpees between exercises
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees
*High Knees or Cardio of Choice can be substituted for Burpees

1. Walking Push Ups
2. Warrior Reach (right)
3. Warrior Reach (left)
4. Side Lunge Lift (alternating)
5. Frog Hop
6. Reverse Plank Step Out (right)
7. Reverse Plank Step Out (left)
8. Leg Lift Arm Pulse
9. Single Leg Boat Pulse (right)
10. Single Leg Boat Pulse (left)

Repeat 1-3X







8 thoughts on “Got Sweat? Full Body Fat Burning Body Weight Home Workout

  1. Chelsea

    Wow! By far, this was one of the hardest workout I’ve done with you. Great work! Just as Jesse said, you know it’s a hard workout when even you have to take a break 🙂

  2. The last ab exercises WERE hard! I did the 20 reps per side but immediately revised plans to do a 2nd round of the whole set, lol. The warrior reaches were also much more work than supposed. Lastly, I love the way move in a reverse plank really target the backs of my legs, right below the butt. 🙂

  3. Jen

    great workout! i love burpees and it’s usually my choice for exercise when we choose cardio. Thank you it was fun working out alongside you. The warrior reach exercises were the hardest for me!

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