10-Minute Full Body Fat Burning Workout

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Hi Everyone!

It’s workout time! Today’s workout is quick! It’s only 10-Minutes. You can fit in a 10-Minute workout today. Your health is working making the effort.

If you want a longer/more intense workout you can repeat this routine, pair it with another workout, or pair it with 30-minutes of cardio of choice. The great thing about quick workouts is that they are flexible. My son is insanely mobile, and wants to get into everything, so I have to keep my workouts short and intense right now.

I was thinking of doing a daily “Nursery Workout Challenge.” Which means I would write down a list of exercises each day to keep in Maverick’s nursery or play room. Instead of doing them as a timed exercise, I would check off each exercise throughout the day as I play with my son.

As you all know, I had the flu and was super sick for about a week and a half. I had to take Maverick to the doctor the other day, because he got sick. It turns out that he had a double eye and ear infection. Thankfully he seems to be back to his normal self already. His fever broke around midnight on Saturday. Yesterday I didn’t work out at all, I just focused on taking care of my baby.

Not feeling well.

I did get in one workout (my first in almost two weeks!) on Friday. I teach a Jogging course at Penn State, and I was able to run with my students. It felt fantastic to get my body moving again. I didn’t have any coughing or lingering aches and pains after being sick. I did 4-miles at a comfortable pace, and didn’t feel worn out afterwards. It felt so good to move after being sick for so long.

Easy Effort Run

Now that I am better, and Maverick is better (let’s hope Jesse stays immune to whatever is going around!) I am going to edit the workout I filmed before I got sick. I am planning to film a new Yoga workout by special request from my Patreon supporters. Let’s get the BenderFitness workout program back into action with new workouts!

Let me know how many rounds of today’s workout you get in! Did you pair it with any other workouts or cardio? Don’t forget to tag me in your check in photos on Instagram! I love seeing you guys working out with me!

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: https://www.patreon.com/BenderFitness

All Levels: Max reps in each 50 second interval, 10 seconds of rest in between. Buy a Gymboss now.

*Time can be adjusted based on level. 20 second intervals, with 10 seconds of rest is a great starting point. 

1. Burpee
2. Bicycle V-Up
3. Warrior 3 Tap (right)
4. Warrior 3 Tap (left)
5. Rotating Side Crunch
6. Russian Kicks
7. Russian Twist
8. 1 Leg Hip Press (right)
9. 1 Leg Hip Press (left)
10. High Knees

Repeat 1-3X


2 thoughts on “10-Minute Full Body Fat Burning Workout

  1. Carla

    This was very tough! I did a couple other hiit workouts of yours today as well. I am going to keep trying this one to improve my fitness, I feel your 10 minute cardio workouts are toughest.

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