21-Minute Total Body-Fat Burning Workout-No Equipment

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Hi Everyone!

Welcome to today’s workout. This routine will take 21-Minutes per round. You can go through it once, or repeat it for a longer workout series. You don’t need any equipment for this workout. Just your body weight, and a little bit of space. As always, focus on maintaining good form during each exercise and get in as many reps as possible.

When I filmed this workout, I paired it with the new 15-Minute Body Weight HIIT. I did one round of each and finished with some stretching. I posted my quick post workout stretching video below as well.

Quote for the Day: “It’s not whether you get knocked down; it’s whether you get up.” Vince Lombardi.

I love this quote. Recently I was reflecting on the fact that “The Little Engine That Could” was one of my favorite picture books as a child. If you’re familiar with the book, the train tries something she isn’t sure she is capable of and says to herself “I think I can, I think I can, I think I can.” So she does.

In life we need that same determination. We need to think that we can do something, and then we need to keep practicing until we get it. Don’t quit because something is difficult. Exercise doesn’t just train your body, it trains your mind. You learn to work at a higher level, and your brain learns that you are capable of continuing in the face of challenges and obstacles.

Life Update: It has been busy here and I haven’t gotten as many workouts in as I would like. I am working on some creative writing projects, and trying to spend time with my family. Maverick turns one on the fourth of July so I am prepping for his first birthday party. Despite Pinterest, party planning does not come easily to me. I look at party planning as some type of mystical ability that people are born with. 😉

When Jesse and I got married the wedding coordinator said that I was the most laid back bride she had ever met. I told her that the wedding theme was joy and celebration, and as long as everyone had a good time I would be happy. Laid back can be a great asset, but I think event coordinators need to have more vision and attention to detail.

Fun day boating for my sister’s birthday.

I hope you enjoy today’s workout!


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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Timer for 21 Rounds of 10/50.  Buy a Gymboss now.

  1. Dive Bomber
  2. Heel Tap Jump Squat
  3. Superman
  4. High Knees
  5. Rock the Boat
  6. Mountain Climber Pushups
  7. Forward/Backward Lunge-Right
  8. Forward/Backward Lunge-Left
  9. Side Plank Hip Lift-Right
  10. Side Plank Hip-Lift-Left
  11. Kick Back-Right
  12. Kick Back-Left
  13. Hydrant-Right
  14. Hydrant-Left
  15. Surfer Burpee
  16. Leg Circle Abs-Right
  17. Leg Circle Abs-Left
  18. Boat Scissor
  19. Plank Ab Series-Right
  20. Plank Ab Series-Left
  21. High Knees

Repeat 1-3X

Post Workout Stretch:


18 thoughts on “21-Minute Total Body-Fat Burning Workout-No Equipment

  1. Joanna

    Thank you so much for all your dedication in posting workouts. I am so with you on event planning, I am terrible at birthdays, but my children at least do not expect much from me. I wanted to ask if there were workout building to a first pull up. I do not have much at home but weights.

      • Joanna

        Thank you, am going to try when my kids are at the park. I would like to build to one pull up by the end of summer. At least that is the goal.

        • benderfitness

          Let me know how it goes! You can definitely do this! I wasn’t able to do a pull-up for a long time, and then it suddenly happened. I also wasn’t able to do it for several months after having my son. I need to build my reps back up, but I can do them again. 🙂

  2. Sara

    At this age, the party is more for you than him anyway. 😉 Do something the adults will enjoy but will accommodate kids.

  3. Lindsey

    Don’t stress about the birthday planning – don’t forget he won’t remember it! He will have a great time no matter what you do. 🙂

  4. Luciane Mesko

    Hello Melissa!
    Thank you so much for all your amazing videos! I am loving your 12 weeks bikini competition program! I was wondering about uneven fat deposits, I have the left thigh 3 inches fatter! Is there anything that I can do to change that?

  5. Linsey Gillette

    Melissa, thank you so much to your dedication to your fitness and this blog while being a mom and a wife. I love your workouts. I started before I had my son and have continued after. You’re amazing!

  6. Ivette

    Hi Melissa ,

    I wanted to do the 12wk NPC program. Every time I go to ur website it takes me else where . I find them on YouTube but they’re not in order . How is it possible for me to get hear workouts all in one plan instead of looking for them in YouTube?

  7. Vena Hallahan

    thanks so much. i love the workout and the stretching was a must. i love your dedication to fitness for people like me that want to workout from home . blessings. Vena

  8. Jess Purcell

    This is my favorite total body workout of yours. Can’t tell you how many times I’ve used it! As always, thank you for letting us see you sweat and struggle through your exercises; it truly feels like you are in this fitness fight with me!

  9. Jess Purcell

    This is my favorite total body workout of yours. Can’t tell you how many times I’ve used it! As always, thank you for letting us see you sweat and struggle through your exercises; it truly feels like you are in this fitness fight with me!

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