15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

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Hi Everyone!

Welcome to today’s workout! Are you ready to Sculpt, Strengthen and get in a great Cardio Burn? I hope you said Yes! because that’s what we have on the agenda today.

This routine is broken into three sections. First, we are going to focus on strengthening our core from all angles. Then we move into some resistance training so grab a dumbbell (or do the exercises with body weight only if that’s your preference.) Finally, we finish up with a great cardio burn.

If you are up for it, you can repeat this workout up to three times. Be sure to push yourself for maximum repetitions. If you need a break, that’s fine! Just get right back into the exercise as soon as you are able too.

I really enjoyed this workout. I felt the burn throughout it, and even maxed out on a few exercises. Remember, it’s totally fine to sweat, get out of breath, and feel like you are working hard. That challenge is what makes you stronger physically and mentally. Physically, your body will gain strength and endurance. Mentally, you learn that you can sustain effort and intensity, even when you are pushing yourself to complete something difficult.

Continuing to focus on incorporating more vegetables into my meals. Chicken & Vegetable Soup.

This week, I am getting back to filming new workouts. I will continue to incorporate the new routines into next week’s workout schedule. I am working my way back up to a great filming schedule so that we can continue to share new workouts with you here.

I hope you enjoy this week’s workouts! Let me know what you think!
❤️ Melissa

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

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: https://www.patreon.com/BenderFitness


  1. Mountain Climbers
  2. Reverse Plank Leg Lift
  3. Temple Tap Abs
  4. Side Plank Hip Lift – Right
  5. Side Plank Hip Lift – Left
  6. Warrior Deadlift – Right
  7. Warrior Deadlift – Left
  8. Squat and Press
  9. Plie Lift – Right
  10. Plie Lift – Left
  11. Burpee
  12. Donkey Kick
  13. Lunge Jump
  14. Pop Up
  15. High Knees

Complete this routine 1-3X

Mountain Climbers

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Side Plank Hip Lift: Part 1 Modification: Hold Side Plank

Side Plank Hip Lift: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Squat and Press: Part 1

Squat and Press: Part 2

Squat and Press: Part 3

Plie Lift: Part 1

Plie Lift: Part 2

Plie Lift: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Donkey Kick: Part 1

Donkey Kick: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Pop-Up: Part 1

Pop-Up: Part 2

High Knees

14 thoughts on “15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

  1. Sunnyshine89

    I’M SO HAPPY! I UNDERSTAND the busy schedule with work and having 4 little ones I get it .. honestly fell of the wagon and haven’t worked out consistently for a year and have always used your uploads and actually lost 25lbs one year with your videos alone and good diet. So im looking forward to working out along side you again so glad your your uploaded more frequently again thanks so much for all your hard work!

  2. Andrea D.

    Thanks for a great workout today Melissa! Love that I can fit your workouts in during my lunch hour! Was relieved to hear you too have trouble with temple tap abs after having your son. I’ve noticed the same and I believe our boys are about the same age (my boy was born July 5, 2016).

  3. Erin J

    Way to go! Another amazing workout video to help all of us get in shape! The plyo section – holy buckets! I burned out quite a bit but kept on pushing through! And on the fact that you get tired during your workouts, I’ve always thought that was actually inspiring. It helps me out knowing that it’s hard for you too. So please keep on kicking our butts it’s much appreciated by me! Thank you!

  4. Maria Bjørg Jepsen

    Another amazing workout Melissa – THANK YOU!!! I did it twice and I’m a happy sweatty mess. Some people seriously ask why you’re sweating in a workout video? That’s the whole point of working out. We are not taking a chilled walk in the park… sweating tons while training is a healthy sign – as you know! You are always extremely inspirational.
    Love from Maria, Denmark.

  5. FM

    Loved this one. It was exactly what I needed tonight. Going to feel this in my legs tomorrow for sure. Thank you! Keep doing what you do!

  6. Vena Hallahan

    Love this workout. I’m so thankful for your commitment to fitness and women like me. Busy mom of 4 that does not want to go to a gym. I’m out of breath and I love seeing that you are as well. Poop poop to the haters. I love your workouts. They bless me and countless of other I refer to your website.

  7. What a great routine! That was so much fun, the pop ups made me angry because they are sooo hard but that was what I was looking for! Thank you for keep kicking our butts, Melissa&Jesse, you are doing a fantastic job. <3

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