Standing Lower Body Fat Burning Workout: 20-Minute Home Workout

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Hi Everyone!

Are you ready for today’s workout? This routine is focused on sculpting the Lower Body. I incorporated cardio bursts throughout the workout for an added fat burn. You will work the lower body muscles from every angle, to maximize the burn and muscle recruitment during each exercise. This is a standing workout, so you don’t have to get on the floor for the exercises.

One round of this routine will take 20-Minutes. Push yourself to get in as many reps as possible with good form. Never sacrifice form for speed. It’s important to have both. Remember, push yourself, modify as needed, and if you need a break get back into it as quickly as you can. As long as you are challenging yourself you are getting in a great workout. One of the biggest benefits of HIIT is that everyone can work to their own level. As you get stronger you will find that you can get in more and more reps during each interval, or make it through the whole workout without stopping.

Give yourself credit for your accomplishments. Fitness isn’t measured on the scale. Fitness improvements happen when you show up consistently for your workouts.

8-Months Postpartum

You do not make progress in one day, and you don’t lose progress in one day. Results happen when you keep showing up. Consistency, combined with healthy amounts of rest, will help you improve your health and fitness.

As you know I have been battling the flu. Yesterday was the first day that I actually started to feel better. Unfortunately, now my son is sick. I have been up most of the night with him, because the congestion keeps him from breathing well. Having a sick baby is heart breaking. I would rather take on that illness for another week (or longer if needed) than let him suffer through it. I am praying that he heals quickly.

I hope that you enjoy today’s workout! Let me know what you think of the workout! See you soon!


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:

Set your Interval Timer for 15 Rounds of 30/50. Buy a Gymboss now.
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 Sumo 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

8 thoughts on “Standing Lower Body Fat Burning Workout: 20-Minute Home Workout

  1. Karina

    I’m so sorry about Maverick. It’s so painful when you can’t do anything or give them anything. The worst is when you keep passing the sickness to each other. I hope he feels better soon. Maybe it won’t hit him that hard because of your antibodies from breast milk. My tummy still hurts from the core workout.

  2. Ariel Weishaar

    I love when you post progress photos!! It’s great to see where you are at because we all know the work you put in to get where you are. How much did you restrict carbs while losing the weight over the past 8 months? What are you caloric and macro goals while losing weight?

  3. Carla

    Hoping Maverick gets better quickly! This workout looks great. I have been doing your workouts much more since January 1 and I have improved my cardiovascular endurance so much with all the hiit workouts.

  4. Anonymous

    Great workout! Im practicing my ‘double unders’ for skip roping. It is amazing to get heart rate up, and tons of fun.
    thank you for your workouts. I can manage a great sweat while one kid naps and the other 2 get to watch their cartoons.Everyone wins.

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