Total Body Workout with Fat Burn

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Hi Everyone!

It’s time for a brand new workout! This is a Total Body Workout and Fat Burn. I included a warm-up in the video, and posted a separate cool down video below. That will make it easy to repeat the workout, and add the cool down when you are ready.

Equipment: You can grab two dumbbells and a chair (or something you can put a foot up on) for this workout. If you aren’t ready for the added weight, you can complete the exercises with body weight only. Select the challenge that is right for you. I used 20 pound dumbbells in this video.

Recipes: I added a new Healthy Dessert Recipe on my blog. I shared it previously on Instagram, but also wanted to post it here so it’s easy to bookmark. You can find the recipe here: Healthy Chocolate Bites: Raw, Vegan, Delicious.

Healthy Chocolate Bites

This is Workout #5 in my #BFFitFall Workout Challenge. Let me know how you like it! Are you following the challenge, or did you just try out this workout? Your input helps me decide how to structure future workouts and challenges so be sure to leave a comment and let me know what you think.

We have had a lot of help this week with friends baby sitting our son so that we could film new workouts. Maverick loves working out with me. As soon as we were done filming he ran to the yoga mat to practice his Down Dog Pose and Squats. I love that we are able to expose him to healthy habits from a young age.

Maverick practicing his squats.

Have fun with today’s workout! I hope you enjoy it!


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:


  1. Side Squat Reach-Alternating
  2. Lateral Hop with Reach
  3. Forward/Backward Kick-Right
  4. Forward/Backward Kick-Left
  5. Plie Squat Kick-Alternating


  1. Twister Leg Lift Situps
  2. Squat Jump with Floor Tap
  3. Lunge Kicks-Right
  4. Burpees
  5. Lunge Kicks-Left
  6. High Knees
  7. Chair Elbow Twist
  8. Mountain Climbers
  9. Split Squat-Right
  10. Russian Kicks
  11. Split Squat-Left
  12. Jumping Jacks
  13. Thigh Squeeze Leg Lifts
  14. Sumo Pushups or Pushup Rows
  15. Tricep Jack Leg Lift
  16. Bicycle

Repeat 1-3X


20 thoughts on “Total Body Workout with Fat Burn

  1. Nicole from Sydney

    Hi Team, I had a week off from injury and this was a powerful way to kick start my fitness again! Thanks a million

  2. Anna

    Hi Melissa! I have been following your blog for years now. It has been a huge blessing for me to be able to do workouts at home for no cost. I enjoy the new set up that you have adding in the warm up to the video. It is really nice to just hit play (because 99% of the time I would hit play and forget to want up). You are a huge inspiration! Thank you and your family for the sacrifices you make to provide these free fitness videos. Looking forward to continued workouts old and new!

  3. Carla Kay Huffman Itie

    I look forward to trying This, thanks so much! I am doing your October workout challenge but I bunch up the workouts on days I have more time.

  4. Shaela

    When jumping jacks feels like a break… Love the workout. I can’t seem to keep things tight when I do jumping jacks. Still working on tightening my core after 4 kids and 6 years of working out.

    • benderfitness

      You can substitute a different cardio move instead of jumping jacks. 🙂 Even if you don’t have an ab separation you might want to try my Diastasis Recti Core workout. It works the core from the deep muscles outward to help pull everything back in.

  5. Grace Richards

    I havent tried this one yet, but it’s on the agenda for tomorrow. I love the inclusion of a warm up in the video as I am always lazy when it comes to warming up. I also liked the preview of the next exercise during the cardio burst that you did in your previous video. It’s very helpful to know whats coming, particularly if it’s a new move. Thanks!

  6. Danielle F.

    This is one of my favorite workouts you’ve done! I’m dripping in sweat! Thank you for helping me dig deep to find my postpartum motivation!

  7. Leah

    Loved the workout! 2x though plus stretch and feeling great. I have to comment on what a graceful stretcher you are. You look so darn pretty and flexible. I, however, look about as graceful as that hippo ballerina in the Disney movie from back in the day??!! Yeah. Even my husband gets a good laugh.

  8. Heather Poletti

    I did work out two and four together for a complete workout. Thanks for all the work you put into making these videos. Love it!!

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