35 Minute Total Body Workout & Cardio HIIT Fat Burn: Home Workout

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Hi Everyone!

It has been a busy day in the Bender household! We got a lot done today, including this 35 Minute Full Body Workout Routine. I included the warm-up and cool down in the video. I will also be uploading the different segments separately. I still need to edit those videos before I can post them. The baby was incredibly patient today during filming. He does make a guest appearance during the Cool Down portion of the video.

I hope you like the longer workout today. You can still repeat it if you are up for it. I went through it 1X today.

I also did my 10-Sun Salutations this morning while Maverick had playtime on his mat. I posted the Sun Salutation video below for anyone who is following along.

I also took Maverick out for two walks today. I had some errands to run close by and it was gorgeous (80 degrees F today!) so we walked to get those done. When Jesse came home from work he wanted to go for a family walk so we did that together.


All in all, it was a wonderful and productive day. I hope you enjoy the workout!


PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

***Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness***

Equipment: Buy a Gymboss now.  Interval Timer set for 5 rounds of 30/50 and two dumbbells. 
Max reps during each 50 second interval, 30 seconds of Cardio. 

Warm Up: 30 Seconds High Knees Marching Before Each Exercise

  1. In/Out Squat
  2. Forward Lunge-Alternating
  3. Butt Kicks
  4. Lateral Hops
  5. Jog

Workout: Each Section 5 Rounds of 30/50. 30 Seconds of Cardio Before Each Exercise:
Section 1:

  1. Crescent Pushup-Alternating
  2. Tricep Extension
  3. Rotating Curl-Right
  4. Rotating Curl-Left
  5. Bent Over Row

Section 2: 

  1. Weighted Lunge-Right
  2. Weighted Lunge-Left
  3. Plie Switch
  4. Warrior Twist-Right
  5. Warrior Twist-Left

Section 3:

  1. Leg Lift Plank
  2. V-Up
  3. Spiderman
  4. Bow Pose or Superman
  5. Scissor Toe Touch

Cool Down:

  1. Jumping Jacks
  2. In/Out Squats
  3. Side Stretch
  4. Plie
  5. Side Stretch
  6. Down Dog
  7. Forward Fold
  8. Pigeon Pose
  9. Up Dog
  10. Pigeon Pose

10 thoughts on “35 Minute Total Body Workout & Cardio HIIT Fat Burn: Home Workout

  1. Karen P

    Melissa, I was never into yoga but I love these sun salutations! Have been doing it as my warm up and cool down. I can really feel the difference (less achy from doing a lot of HIIT). Thank you!

  2. Stacey stamport

    Thank you for the workout today. I was going to say I like having the warm-up and cool downs separate, but today I was not very motivated to workout, so having them together when I pushed play made a world of difference for me. So I guess I like them both ways, just depends on my mood when I push play. Maverick is adorable and growing fast. Thank you for all you do!

  3. Katie

    Fabulous workout! Love the added warm-up and cool down! Thank you! I also pledged to your Patreon account. Best wishes to you in your decision to be home with Maverick and focus on Bender Fitness full time!

  4. Anna

    My 6 year-old did most of this workout with me today. He chose burpees for his cardio 🙂 The main reason I work out is because I feel better for it, mentally and physically, and I think it’s good for him to see that it’s important.

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