Total Body Fat Burning Home Workout: No Equipment Exercises

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Hi Everyone!

I have a brand new workout for you today! Today marks the first day of my newest DietBet workout challenge. Usually I host a new DietBet challenge during the New Year, to help people with some motivation for achieving their resolutions.

This year, I am trying something different. It can be really hard to stay on track and make healthy choices during the holidays. So I decided to start a program that will run through the holiday season, and start the New Year off right. We can all stay on track together.

If you want to join my DietBet, but haven’t signed up yet, you can do so here: It’s a great motivator if you have weight loss goals, because you win money for losing weight.

I want to know what your goals are this year. It can be health related, life related, fitness related. Whatever your goal is I want to hear it. Leave me a comment, tag me in an Instagram post. I want us to achieve our goals together. I love seeing people succeed.

Diet: I am going to be re-focusing on the Anti-Inflammatory Diet & Grocery List. I have mentioned in the past the fact that I am lactose intolerant. Unfortunately, I also love cheese, so I start sneaking in small amounts, and then slightly larger amounts. The result is swelling, bloating, inflammation, and weight fluctuations. Even my hands swell, and I get more frequent headaches. It’s not fun, and it’s not good for my body. So I am re-commiting to making healthier food choices.

I hope that you enjoy today’s workout! Let me know what you think of the workout, and how you are feeling. Focus on form, but don’t forget to have fun, or at least give yourself a pat on the back for getting in your workout today.

Let’s keep making healthy choices together!


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

For my non-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:

Full disclosure: BenderFitness receives compensation for hosting a DietBet challenge. I will never share or support a product I don’t believe in.

20 Rounds of 10/50

  1. Knee Raise
  2. Pendulum Squat
  3. Leg Extension-Right
  4. Leg Extension-Left
  5. Low Impact Burpee
  6. Leg Drop Abs
  7. Side V-Up-Right
  8. Side V-Up-Left
  9. Superman
  10. Angel Abs
  11. Mountain Climbers
  12. Jump Squat
  13. High Knees
  14. Russian Kicks
  15. Lunge Jump
  16. Warrior III-Right
  17. Warrior III-Left
  18. Hydrant-Right
  19. Hydrant-Left
  20. Curtsy Lunge-Alternating

Repeat 1-3X

23 thoughts on “Total Body Fat Burning Home Workout: No Equipment Exercises

  1. Maria Bjørg Jepsen

    Hi Melissa 🙂

    Thanks for yet another great workout. I love the variety of your “oldies but goodies” moves! I have been following you for around 6 years and never get tired of it <3 I am now 23-weeks pregnant, and I love how easily I can squeeze in your workouts at home in my livingroom.

    What are your thoughts/own experience with on-the-back ab moves during your own pregnancy? So far, I feel no irritation, extra pressure or pain in any kind of way, so I've kept on doing those moves without modifications. But, of course, I don't want to take any chances by doing it for too long, if it can effect my core muscles or my baby boy in any negative way.

    Thank you so much for your hard work and effort!

    Maria, Denmark.

  2. Laura Bailey

    Thank you for a first great workout! I’m looking forward to this challenge. Btw, what is the max weight that you use when you use dumbells in your workout?

  3. Jessica

    Thank you so much for starting this new workout. I loved it and I’m excited to get back to working out again after a month off due to lumbar/si jt issues.

  4. Deb

    Tough workout! I really appreciate the modification for Russian kicks. While I am getting stronger, it’s so hard to sustain that hop the entire interval. Thanks! I’ve been doing you workouts for about 18 months and have had great results.

  5. Annette Digby

    Great workout! I’ve been working out with you for about 6 months. I do my workouts with my 3 year old niece around. When I told her I needed to do my workout she asked if I was going to workout with Melissa Bender. .

  6. ReAnn

    Hey Melissa! Great workout. Just finished round 2. I was wondering if your app is still available? I have it on my phone but when I told a friend about it it didn’t come up.

  7. Eliane

    Hello Melissa, I have been trying to loose weight for almost a year and a half but didn’t succeed, and I spent all summer being very active between walking, playing with my kids in the backyard and doing cardio and abs, but nothing was helping, so I decided to cut on my carbs intake, so I only eat 10% carbs of I used to eat, and make sure to have a balanced diet, from protein and vegetables. After 10 days of no carbs, I started seeing some results. I would like to know, if my body didn’t respond on the excercise that I used to do or I was suppose to be on diet and exercise and the same time. I weight 70 kg, the result of 3 pregnancies and I am 150cm and 40 years old. Thanks

  8. Laura Metcalfe

    Hi Melissa,

    I loved this workout today! Thank you for all your workouts. I have only recently started going your workouts and I can already see a difference.

    Thank you so much!

  9. Karen

    Loved this work out. I am travelling and was so easy to do in the hotel room as no equipment and not too much jumping to wake up the people below me 🙂 I also have a back issue so the low impact options were great. Thank you.

  10. Jo Wiggins

    Thank you so much Melissa! I love this work out! Thank you for telling us what other variations that we can do on the exercises. You are awesome!.

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