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18-Minute Total Body Fat Burning Workout

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Hi Everyone!

I hope that you are ready to workout today! This is a great workout for your entire body. I found this routine challenging. I only had time to go through it one time when I filmed it, but I am looking forward to repeating this workout. I found it challenging, and I got in a great burn.

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings

#BFFitFall Workout Challenge: The challenge is to get your body moving at least 5X this week. I will update the weekly workout schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in walking or running to your daily workout.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

The month is almost coming to a close, but I have really enjoyed the momentum of this workout challenge. Has it helped you to stay consistent?

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.


Feeling Stronger!

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

  1. Low Impact Burpee
  2. Lunge to Hydrant-Right
  3. Lunge to Hydrant-Left
  4. Down Dog Cross Kick-Right
  5. Down Dog Cross Kick-Left
  6. Leg Drop Series
  7. Reverse Plank Step Out
  8. Angel Abs
  9. Side Plank Foot Tap-Right
  10. Side Plank Foot Tap-Left

Repeat 1-3X

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Lunge to Hydrant: Part 1

Lunge to Hydrant: Part 2

Lunge to Hydrant: Part 2

Down Dog Cross Kick: Part 1

Down Dog Cross Kick: Part 2

Down Dog Cross Kick: Part 3

Leg Drop Series: Part 1

Leg Drop Series: Part 2

Leg Drop Series: Part 3

Leg Drop Series: Part 4

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 4

Side Plank Foot Tap: Part 1

Side Plank Foot Tap: Part 2

Side Plank Foot Tap: Part 3

High Knees

Dumbbell Swing: Part 1

Dumbbell Swing: Part 2

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