Full Body Home Fat Burn

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Hi Everyone!

I hope you are ready for today’s workout! Today’s routine is a Full Body Fat Burn. This one is set up for Reps, but you can easily make it into a timed HIIT workout with your interval timer. Either technique will give you a great workout. If you go for Reps focus on keeping rest in between each exercise as minimal as possible.

Yesterday I shared the Shape Your Body Home Workout. If you haven’t tried it yet, you can check it out now.


Tonight Jesse and I teach our last Group Yoga class of the semester. I am going to miss our class and students, but I am excited to have more time. I want to film more new workout to share with everyone, but with working full time, teaching, and preparing for baby there just hasn’t been enough time!

I hope that you enjoy today’s throw back workout! I will work on getting a new workout (or two!) posted this weekend.

Have fun!

Screen Shot 2016-04-07 at 6.10.50 AM

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

Or HIIT Style: 12 Rounds of 10/50.

Equipment: Something sturdy to step up on (chair, bench, step)
Stability Ball (Optional)

1. Side Step Up (right)
2. Side Step Up (left)
3. Plank Jack
4. Ball Pull Abs/Floor Pull
5. Ball Pull Butt/Floor Pull
6. Criss Cross Mountain Climber
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Knee Tap Squat Jump
12. Bicycle Abs

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice


8 thoughts on “Full Body Home Fat Burn

  1. Sharon

    Thanks again Melissa. Did 3 rounds after recovery yoga yesterday. A necessity from all the squats the day before! Take care, you look great!

  2. kim carpio

    Thank you so much Melissa! Your workouts are transforming my body and the way I feel about exercising all together. I have a way to go on my journey, since discovering your YouTube channel 2 months ago and with healthy eating I’m already feeling better and my friends and family are noticing changes in my body! I love it 🙂

  3. Hi there! A dear friend introduced me to your workouts about a year ago. I’ve been doing the same for other friends, too. There is a group of us that use your workouts because we all have 4 kids or more and have a limited amount of time to get workouts in on average. 🙂 I cannot express enough how GRATEFUL I am for how generous and thoughtful you are with making these workouts available for free for all of us! You are truly a blessing to me every single day. I so appreciate your energy and vivacity for life and health. Its delightful! I also really love how you do workouts that give you a run for your money, but anyone can do them wherever they are in their journey. Thank you for challenging me to go further! Have a great day! 🙂

  4. Jennifer

    Yes! My legs certainly felt the squat routine from the other day- WHEW! This is another great one and will pair it with a 30 minute run! God bless!

  5. Anonymous

    Melissa (and Jesse),
    Thank you so much for all of your great workouts. Each workout is not only challenging but they are also DIFFERENT. So thank you again for that. Secondly, I have a question regarding pace of the workout. During these rep workouts Melissa is a beast! I consider myself a semi-in shape athlete but I cannot keep up with you and maintain form. I don’t want to go to slow but I also don’t want to turn into slop. Do you have any advice in monitoring pace.

    • benderfitness

      Form is more important than speed. You can hit pause, or just get in as many reps as you can with good form. The speed will come as your body gets used to maintaining the right postures. You will always get better benefits by going through the full range of motion so you active each targeted muscle group to the max. 🙂 If you find it challenging, it’s working.

  6. Susan

    Broke my r hand so no planks for me! Mostly from elbows. Thanks for continuing thru pregnancy! Getting workout in about every other day! Thankyou

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