16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

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Hi Everyone!

I hope you are ready for today’s workout. This is a fantastic full body workout. You will burn fat and build lean muscle. You don’t need any equipment, just your body and some space. The video and photo tutorials are below.

This workout kicked my butt! Seriously. I maxed out on several of the exercises and could not do any more. My legs were shaking when I walked down the stairs after this routine. This is a great workout, and also a reminder that I have some work to do to re-build my strength.

I will definitely be repeating this workout in the future. I think it will be a great fitness test for me to re-try it and see if I can get through the moves without stopping or modifying.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.

Have fun with 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 new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 16 Rounds of 10/50. 

  1. Twisting Leg Lift
  2. Squat Jump
  3. Lunge Kick-Right
  4. Burpees
  5. Lunge Kick-Left
  6. High Knees
  7. Chair Elbow Twist
  8. Mountain Climber
  9. Lunge Squat-Right
  10. Russian Kicks
  11. Lunge Squat-Left
  12. Jumping Jacks
  13. Criss Cross Leg Lift
  14. Pushups
  15. Tricep Jack Leg Lift
  16. Bicycle

Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

Twisting Leg Lift

Twisting Leg Lift

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Lunge Kick: Part 1

Lunge Kick: Part 2

High Knees

High Knees

Chair Twist: Part 1

Chair Twist: Part 2

Chair Twist: Part 3

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Russian Kicks: Part 1

Russian Kicks: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Jumping Jacks: Part 1

Jumping Jacks: Part 2

Criss Cross Leg Lift: Part 1

Criss Cross Leg Lift: Part 2

Push-ups: Part 1

Push-ups: Part 2

Pushup Modification: Back Straight

Pushup Modification: Back Straight

Tricep Leg Lift Jack: Part 1

Tricep Leg Lift Jack: Part 2

Tricep Leg Lift Jack: Part 3


Boat Pose (my modification for Bicycle)






9 thoughts on “16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

  1. Heather Poletti

    Good workout! Thanks for your encouragement and hard work that you put into these videos. It’s always more fun to have someone to work out with.

  2. Rebecca Myers Hoke

    Thank you for this workout! I’m in Santa Fe where the altitude is 7,000 feet and completed it with my friend. WE COULDN”T BREATHE but we kept going! Thanks for the challenge!

  3. Lisa

    Thanks so much Melissa!
    Appreciate all you guys do.
    As a mom of a baby and toddler I can totally relate, but don’t worry, it does get easier 🙂
    You look fantastic and are an inspiration to so many of us.

  4. Nicole from Sydney

    That sneaky workout crept up on me! I really enjoyed the balance of this workout, from core to flutes, to thighs and triceps. Amazing and in 16 minutes I am spent! Cheer

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