15-Minute Sculpted Body Workout & 15-Minute Fat Burning Workout

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Hi Everyone!

It’s workout time! I have two workout options for you today. The first is a 15-Minute Sculpted Body Home Workout. I completed/filmed this workout for reps, and it utilizes dumbbells.

The second workout option is a timed exercise video. I used a stability ball, and dumbbell during this workout, but you can modify all of the exercises to be done with body weight only. I do recommend using a weight if you have one, because it will improve the challenge of the workout.

You can choose one workout, and save the other for tomorrow. If you’re feeling feisty you can pair both workouts together. Make your workouts fit your needs and your lifestyle. That will help you be most consistent, and stick to your workout program.

The Importance of Rest: Be sure to incorporate rest days into your weekly workout schedule. Rest is when your muscles recover and grow stronger. During the workout you create small muscle tears. You actually gain strength during the repair process, which happens when you rest.

Sleep also helps improve your results, strength, and overall health. If you have trouble sleeping, incorporating a pre-bedtime meditation can help. I used to suffer from terrible insomnia when I was a young teenager. I got rid of my insomnia, and became a wonderful sleeper, by learning how to focus on my breathing as soon as I got into bed. These days I fall asleep as soon as my head touches the pillow.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!


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

Workout 1: 

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio


Workout 2:

Equipment:  –Buy a Gymboss now. Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees
Mountain Climber Core Lift: Part 1
Mountain Climber Core Lift: Part 2
Mountain Climber Core Lift: Part 3
Wood Chopper: Part 1
Wood Chopper: Part 2
Prone Elbow Twist 
Walk the Plank Step Outs: Part 1
Walk the Plank Step Outs: Part 2
Ball Pull: Part 1
Ball Pull: Part 2
3 Part Abs: Part 1
3 Part Abs: Part 2
3 Part Abs: Part 3
Hip Drop Side Plank: Part 1
Hip Drop Side Plank: Part 2
Speed Skater (Side Lunge Reach): Part 1
Speed Skater (Side Lunge Reach): Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Dive Bomber/Down Dog: Part 1
Dive Bomber: Part 2
Dive Bomber: Part 3
High Knees


5 thoughts on “15-Minute Sculpted Body Workout & 15-Minute Fat Burning Workout

  1. Alain

    Hi Melissa,
    I’ve just watch you on Youtube and oh boy!
    You’re beautiful and in shape!

    Congrad tu mom, dad and…..,you of course!
    God job lovely! 😉

    Alain from Quebec

  2. Nicole from Sydney

    I’ve had 6 weeks away and I throughly appreciate the wonderful workouts on your site, Melissa! Thanks for a great heart-starter this morning…feeling activated and fab!

  3. Melissa


    First off I want to say your family is beautiful. Secondly I want to say that although you look beautiful as always I think you are looking a bit thin. I have children as well as my sister. We are both triathlon runners and we both had kids prior to our running. Never did we ever look as thin as u did and we worked out and ate right before and after our pregnancies. I Am a bit concerned with how thin u are getting in the amount of time u had ur baby. I know u had some negative post but please melissa please remember beauty is only skin deep. I have been looking at ur instagram and seeing ur meals, they seem quite small. Please do not aim for low calorie just to maintain an “image”. Ur husband and child need u healthy. I did get back to my normal weight as my sister did but I did show your recent picture to my sister today and she was as concerned. I ask u reach out if u need a support system. I had hate mail too. I am more then happy to speak to u. Stay strong beautiful. Xx

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