Full Body Fat Burn: 15-Minute No Equipment Workout (Body Weight)

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Hi Everyone!

Are you ready for a quick, but challenging workout? This routine had me sweating like crazy when I filmed it! I originally went through two rounds of this workout, but it can be repeated from 1-3X, depending on how much workout time you have today.

You don’t need any equipment, but I do want you to push yourself to get in as many reps as possible during each exercise.

I can’t wait to be working out with you again! My new program, with NEW workout videos will be starting Sunday August 21st. My new DietBet challenge will be starting Monday August 22nd: www.dietbet.com/BenderFitness.

I can’t believe I’m almost 6-weeks postpartum! Time is flying by! Maverick had his one month follow up appointment today and he is already 22 inches, and 11 pounds, 9 ounces! He has grown so much already. At his last appointment he was only 7 pounds, 5 ounces (babies lose a few ounces immediately after birth).

My son is growing so fast!

My son is growing so fast! I love those beautiful, blue eyes. 

I see the GI doctor tomorrow to follow up on the abdominal issues I was experiencing last week. I am back on a liquid diet for today and tomorrow, which is no fun. I really enjoy eating, and broth & Jello just aren’t satisfying to me. I can’t wait for everything to be straightened out, but I am feeling a million times better so I can’t complain.

I hope you all enjoy your workout today!

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

Click the link to get your own Gymboss Interval Timer!
Set Your Timer for 15 Rounds of 10/50.

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

 Repeat 1-3X



6 thoughts on “Full Body Fat Burn: 15-Minute No Equipment Workout (Body Weight)

  1. Claudia Bruton

    Im sweating on looking at it I will definitely do this on Thrusday for my HIIT cardio part of my routine. I did one of your workouts today. One day I will do the side plank lift love you Melissa! You are a wonderful soul. Baby B is adorable. Hopefully you will be in full swing soon ❤️

  2. Roxana

    I am glad to hear that you’re doing and feeling much better. Your baby is adorable, gorgeous eyes indeed. Keep strong and have faith that soon you’ll be back and stronger than ever….can’t wait for August 21,looking forward to a brand new set of exercises.

    Take care, it’ll be over soon!

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