Total Body Fat Burning At Home Workout

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Hi Everyone!

I’m so happy you’re here! That means you are starting off the week right, and looking for a great workout to do. Good job showing up. That is the first step to getting healthier, stronger, and more fit. It’s a simple step, but probably the most important one: Show up.

It’s important because no one can make that decision but you. Yesterday I had a bit of a mental argument with myself over showing up. I worked at my therapy job on Friday and Saturday, and Jesse worked yesterday (Sunday). We had a wonderful surprise visit from a family member Saturday evening. The end result is that despite all of the good events I felt very frustrated that my workout and filming plans were thwarted yet again.

My mental argument was focused on the fact that I didn’t have the time to get in a full workout. I started thinking “What’s the point?” So I accepted the fact that I couldn’t get in a long workout and instead did a mini workout. It’s normal to feel frustrated when our plans go awry. We choose our response to our frustration, and I decided to select an alternate plan of action.

Mini Workout:

  1. 50 Squats
  2. 50 Plie Squats
  3. 25 Warrior III-Right
  4. 25 Warrior III-Left
  5. Goddess Pose Hold (as long as I could hold it)
  6. 50 Leg/Hip Lifts
  7. 20 Push-ups

End result? I felt much better than if I hadn’t done any exercise at all. It ended up being a good little workout. I focused on both speed and form during each exercise, so that I could get my heart rate elevated a bit.

Good job showing up for today’s workout, and deciding to get in your workout today. I hope you enjoy it, and I look forward to working out with you when you show up tomorrow too.


PS Follow me on Twitter/IG: @BenderFitness
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 stay free and make our site more sustainable your donation is greatly appreciated:

Set Your Interval Timer for 22 Rounds of 10/50.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

High Knees
1-Leg Tricep Squat
Instagram Tutorial Here
Bridge Hopper
Instagram Tutorial Here
Lunge Jump
Jump Squat
Butt Lift with Chair
Oblique V-Up
Temple Tap Abs
Crunch & Tap 
Supergirl Push-up
Knee Drop Plank



7 thoughts on “Total Body Fat Burning At Home Workout

  1. Christie

    Hi, Melissa! I wanted to take some time to thank you for what you do. I am a single mom of 4. Fitness has been my desire and what I have strived for since becoming a mom. It WASN’T until then. I started out in a gym with a semi-personal trainer, years ago. I became more fit at that time than I ever had been in my life. And everything changed, then! Since then I have continued to strive for fitness. The gym becomes hard to maintain. Home and work demands simply take priority. Finally, I had come across Body Rock TV with Lisa Marie. The new world I discovered of HIIT was a revelation that I was ECSTATIC to find! It changed EVERYTHING, AGAIN. And that’s where I found YOU! When you lead some workouts on her website. I began to check your “work” “out” – HA, that just became a pun! I was so happy to find your website and the goldmine of resources you have created. Throughout the years I have still went back and forth with a gym membership, because I really do desire to weight train. And I LOVE everything that that’s about and what comes with it. However, I continue to find myself back in the place where it’s just not sustainable with my circumstances and season of life. I so appreciate how I can always come back to your page and know there will be reliable, quality, effective content! And I mean it – I SO value and benefit greatly from what you do and share with the rest of us! I tell many people of your resources and use your workouts regularly, and have for years! THANK YOU for your fitness blog. It is an asset to my life! HIIT is an amazing discipline that is SO effective, and I have found your workouts to be a true goldmine that I can always come to. I’ll be busting this one out today! When I get in a position to do so, I plan to begin making donations! Thank you, again! And thanks for sharing your heart and journey!

  2. Shaela Haney

    Love the honesty. Often I look at fitness people as people who are above what happens to the average person (illness, business, life, momming) . You keep it real and that’s something I appreciate!!! Some days mini workouts are all we can squeeze in, it makes such a difference though! Thank you Melissa!

  3. Dominic

    Am so so grateful for all the fitness tips i have picked from viedos over the years.After excessive xmas eating am already back in shape thanks to following routines on viedos.
    Keep on inspiring & helping people to be healthy…

  4. Hi Melissa- Been following you for years. Appreciate the honesty and know that it is so dang relatable. Being a mom is hard, being a working mom is harder still, having a side business too….well…another special layer.

    I’ve been trying to squeeze in a work out for the past 3 hours and keep getting side tracked. I just pulled up your site to start and read your words and it was just what I needed to hear. thank you! I’m showing up!

    Know that the many years of working hard on adding great new workouts/ content is serving us all right now (you included) as there are so many great videos to watch and work out to. Your videos are so appreciated…whether it was a workout filmed this week or 3 years ago is no biggie!

    Thanks again!

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