Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

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Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!

PS You can find me on Instagram, Twitter & Snapchat: @BenderFitness and Jesse is on Instagram: @BenderCrosby1 I am also on Facebook: @MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

1. Warrior III Squat (right)
2. Warrior III Squat (left)
3. Chair Twist
4. Sumo Squat
5. Twisting Sumo Squat (right)
6. Twisting Sump Squat (left)
7. Pendulum Squat
8. Warrior Heel Press (right)
9. Warrior Heel Press (left)
10. Forward/Backward Lunge (right)
11. Forward/Backward Lunge (left)
12. Side Lunge (right)
13. Side Lunge (left)
14. Goddess Reach
15. Chair Balance

Warrior 3 Squat 
Chair Twist
Sumo Squat 
Twisted Sumo Squat
Pendulum Squat
Warrior Heel Press
Forward/Backward Lunge
Side Lunge
Goddess Reach 
Chair Balance


3 thoughts on “Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

  1. Hi Melissa,

    I have done a number of your workouts and they are fantastic. The only problem I have is that my legs tend to feel most of the workouts. I don’t know if this is because I’m not doing them right or if I’m supposed to feel it in my legs a lot. I just immigrated and I am trying to get into a workout routine so tried some ab exercises yesterday. I felt it in my legs yesterday a lot but this morning I could feel my abs had a workout. I just tried your 9 challenging ab moves today that you posted in 2013. Again I feel like my legs are jelly. I felt my abs working but I’m mostly feeling it in my legs. Any suggestions?

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