30-Minute Full Body Home Workout & Fat Burn

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Hi Everyone!

It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.

Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.

This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.

I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.

Have fun today & work up a good sweat!

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X



Curtsy Lunge Curl: Part 1


Curtsy Lunge Curl: Part 2


Down Dog Dolphin Press: Part 1


Down Dog Dolphin Press: Part 2


Sit to Stand Thigh Sculpt: Part 1


Sit to Stand Thigh Sculpt: Part 2


Sit to Stand Thigh Sculpt: Part 3


Side Plank Leg Lift: Part 1


Side Plank Leg Lift: Part 2


Windshield Wiper Dip: Part 1


Windshield Wiper Dip: Part 2


Windshield Wiper Dip: Part 3


Lunge Jump Squat: Part 1


Lunge Jump Squat: Part 2


Lunge Jump Squat: Part 3


Down Dog Toe Touch Reach: Part 1


Down Dog Toe Touch Reach: Part 2


Pretzel Lift


Squat to Curtsy Lunge Kick: Part 1


Squat to Curtsy Lunge Kick: Part 2


Squat to Curtsy Lunge Kick: Part 3


Warrior Row: Part 1


Warrior Row: Part 2


Side Plank Hold


Single Leg Frogger Pushup: Part 1


Single Leg Frogger Pushup: Part 2


Wood Chopper: Part 1


Wood Chopper: Part 2


6 thoughts on “30-Minute Full Body Home Workout & Fat Burn

  1. Vikki

    I loved this one!! Paired it with day 16 of the ab challenge that I started this month as well. I am getting a lot stronger because even these tough workouts are not feeling as miserable as they used to!! Hope you are feeling well 🙂

  2. Christina

    Thank you Melissa. I have been doing your workouts every night for 3 weeks leading up to my army PT test and I improved all of my scores by more than 15 points today. Then I came home and did this workout. You inspire me every time I do a workout. I had twins 3 years ago and have had a hard time regaining fitness for lack of time, injuries, abdominal separation. Your workouts and philosophy has really helped me push through many of those obstacles. It is so inspiring to me to see how you are dealing with pregnancy. Maybe you will do some special workouts for safe and effective post pardom abdominal work to help close the abdominal separation. Thank you for everything you do

  3. Anonymous

    I’m so happy you re posted this one! I have never seen it before. It is amazing. I booked marked it. I love the windshield wiper dips.
    I did 2 rounds today and will try tomorrow as well.

  4. Nicole from Sydney

    That work out crept up on me!! Thank you thank you, I am absolutely spent and have no idea how you can talk throughout that workout. The planks really burnt in the right places…all good burn!! Thanks Melissa, you’re my inspiration!

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