Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

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Hi Everyone!

Sorry for the delay in getting today’s workout up! My son is getting his first TWO teeth at the same time. They finally popped through yesterday, but he needed me so I didn’t get on the computer at all. Today we have a Total Body Cardio Fat Burning Workout for you.

This workout will take 16-Minutes and combines 30-second cardio bursts with 50 seconds of maximum repetitions for each exercise. As always, push yourself to get in as many reps as possible. Quick workouts are very effective if you focus on your intensity. Push hard, sweat, breath heavy, and challenge yourself.

Maverick is 7 Months Old. <3

Last night we were able to get in a great walk with Maverick. We initially planned on running, but Jesse had a lot of muscle soreness so we kept it lighter. I did get to try out my new SheFit Ultimate Sports Bra & I am in love! It is fantastic, kept everything in place, and was still nursing friendly.

Tomorrow’s workout will be an active rest day or yoga day. Thursday will be a brand new workout. I hope you are enjoying the Get Lean Workout Challenge so far!

Have fun!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated:

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 30/50.

*30 Seconds Cardio of Choice between each exercise*

  1. Sumo Pushups
  2. Plie Jumps
  3. Rock the Boat Twist
  4. Frogger
  5. Leg Series-Right
  6. Leg Series-Left
  7. Surfer
  8. Side Plank Elbow Tap-Right
  9. Side Plank Elbow Tap-Left
  10. Heel Tap Squat Jump
  11. Pendulum Abs
  12. Donkey V-Kick

Repeat 1-3X


15 thoughts on “Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

  1. Ariel Weishaar

    Fierce workout!! just a question, do you warm up and cool down before/after each workout? I find that I can’t jump right in so I youtube a warm up and cool down and combine those with your fierce-ness 🙂


  2. Karie

    Will do this one tomorrow. I did 2 older workouts from the original 30 day challenge because I had to get my workout done early this morning . Followed them with a 30 minute spin.
    This workout looks awesome. Sorry to hear maverick has been uncomfortable. My little one just turned 3 months so this is right around the corner for us

  3. Samantha

    Doing this at 0130 after a very stressful day…. kick my booty. Only did this x1 as late and have yet to eat something… will do this again tomorrow as had a rest day yesterday. Thank you for all the workouts…. puffing so bad here… and sweaty! omgosh and we are in winter here in Athens, Greece.

  4. Tagan

    I was just wondering if you was going to continue the weekly workouts? Sometimes I get up early and workout depending on my schedule and love to change it up and know what you’ll have for the next day.

  5. Victoria Tripple

    Brush them ASAP! My son got his first two teeth at 4 months old. We were using a non-fluoridated toothpaste starting at ~6 months. His top four teeth got severe cavities (likely genetically weak teeth) and he had to be anesthetized at 13 months to have them fixed. We switched to fluoridated and his other teeth are doing okay.

  6. Anonymous

    Great work out! I love that Maverick is talking through the workout…My 8 and 10 year old are coming in and out while I do mine! Dripping with sweat as always.

  7. Estelle

    l loved this workout.
    l repeated it 3 times and for me it is really important to repeat each movement for improving each of them and for focusing on protecting my back with my muscles every second.
    Thank you so much Melissa

  8. Dana Schwietzer

    Oh My goodness I am in love with your workouts – thanks for having them available to us for free. I am dripping after your workouts and I love that they are real with real live activities happening in the back ground.

  9. Suzie Kropp

    Back at it after a being off for a few days with a nasty cold and taking care of sick kids. I did 2 workouts yesterday from last week. Today I did 1 round of the 12 min workout from 2/6 and then this workout followed by 10 minutes of jump rope and a 1 minute wall sit. Feels good to be back at it! Hoping to tone up and feel fabulous before the big 4-0 in May!

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