Total Body Home Exercise Routine to Burn Fat and Build Strength

Please follow and like us:
Pin Share


Hi Everyone!

I finally have a brand new workout for you! I am so happy to be back, and filming new exercise routines. We are scheduled to film again on Wednesday, so I will be working new workouts in with some older exercise routines this week.

I have really missed sharing my workouts with everyone. It was a really rough winter for me, both mentally and physically. I definitely have some work to do on my fitness level, but I am excited to be back in action.

Today’s Workout: This routine is a total body workout, which incorporates fat burning, cardio bursts before each exercise. I do use a dumbbell for the Runner’s Lunge Lift (right and left), but the equipment is optional. You can also do the exercise with body weight only.

You also have the option of making this into a more low impact routine, by substituting marching, for high knees. Challenge yourself with whichever option is best for you right now. We improve our strength and fitness through practice.

Appreciating the small moments: One of my goals this week, is to appreciate the small moments. Beautiful sunsets, my son’s giggles, and the way he says “hold you,” when he wants to hug me, the smell of flowers blooming.

I am so happy for the fact that sunshine, and warm weather are finally here, and I want to soak in every moment.

Enjoying the sunset.

I have been incorporating more meditation into my routine, and I love the way it makes me feel. I got busy last week, and didn’t meditate as much as I normally do. I will be focusing on doing a short daily meditate this week.

In the classes that I teach, I talk everyone through a guided relaxation at the end of class. If that is something you would find useful, please leave me a comment and let me know.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite move. Have fun!

❤ Melissa

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 stay free and sustainable, your donation is greatly appreciated:

35 seconds of Cardio, 50 Seconds Exercise (16 Rounds)
Always check with your doctor before starting any exercise program.
Low Impact: Cardio Marching
Higher Impact: High Knees Cardio

1. Jumping Jacks
2. Slow Mountain Climbers
3. Spider-Man Plank (left)
4. Spider-Man Plank (right)
5. Runner’s Lunge (right)
6. Runner’s Lunge (left)
7. Heel Tap Leg Lifts
8. Leg Series (right)
9. Leg Series (left)
10. Leg/Hip Lift
11. V-up or V Leg Lift
12. Swimmer
13. Reverse V-Lift
14. Plié or Plié Jump
15. Squatting Side Leg Lift (right)
16. Squatting Side Leg Lift (left)

You can do this workout 1X through or repeat up to 3X.

12 thoughts on “Total Body Home Exercise Routine to Burn Fat and Build Strength

  1. Heather Poletti

    Iunderstand it’s more about how you feel not how you look, but you look amazing so don’t beat yourself up. Life happens. This winter has been horrible for me mentally and emotionally. I too am glad for warm sunny weather. It’s long overdue. Thanks for the workout. Your workouts have been instrumental in me getting back in shape after having babies back to back.

  2. Katie

    Thank you for the new workout and for the oldies too!
    And yes, a guided relaxation sounds really good and I am sure that a lot of us would find it really useful.

  3. Julie

    So glad that you posted a new video! I have been doing your workouts religiously since February – starting with the “New 30-Day Challenge”. Keep up the great work. Thank you so much for your time and positive vibes.

  4. Julie

    PS: Guided relaxation would be great to incorporate 🙂 I am also trying to incorporate this into my day-to-day, so blending it with workouts is a great idea.

  5. Heura

    Very happy to have a New workout again! I have been doing your workouts for 2 years and a half. I have a 11months baby and not only your workouts but also your posts and comments have helped me to keep consistent and fit through all this last year of changes. And as you always say, we have hundreds of workouts on your site! Thank you!!!!

    Heura, from Spain

  6. Jo Wiggins

    Thank you Melissa!! I really liked this work out! I felt like I got such a good workout in only one round. Also, thank you so much for giving alternatives to some of the exercise.

Leave a Reply

Your email address will not be published. Required fields are marked *