19-Minute Fat Burn: Body Weight Home Workout

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Hi Everyone!

It’s time for another workout! Today’s workout is a full body routine that alternates timed exercises with repetitions. I use a jump rope in this video, but you can substitute rope less jumping, high knees, or Burpees if you don’t have one. I also posted the options for Interval Style or Repetitions. If you do this workout HIIT style it will only take 10-Minutes per round, or you can do it for Intervals (the way I filmed the video) for a longer workout.

You can repeat this workout up to 3X. As always, focus on form during the exercises. Do not sacrifice form for speed.

Tonight I teach yoga class. I have to modify more and more as my belly grows, but Jesse demonstrates the full versions of poses for the class. I will be posting more about modifications and how pregnancy has changed my workouts.

26 week baby bump

26-Week Baby Bump

I hope you enjoy today’s workout! Have fun and don’t forget to check in on Facebook: www.facebook.com/MelissaBenderFitness¬†or Instagram/Twitter: @BenderFitness

See you soon!

jesse and melissa preggo belly

Jesse and I after teaching Boot Camp. 26-Week Baby Bump.


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

or: HIIT Style: 10 Rounds of 10/50.

*If you don’t have a jump rope substitute Ropeless Jumping, High Knees or Burpees for this exercise.

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)

Repeat 1-3X



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