Full Body Fitness Transformation: Total Body – No Equipment Workout

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Hello Everyone!

Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises.

I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging.

You will find both versions of the workout video below.

Bonus Cardio:

I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional.

HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series

I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.)

It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40.

One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

Live Classes Coming Soon!

I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube.

I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that!

I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you.


Member’s Workouts: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness For 20% off use the coupon code: CELEBRATEBF to celebrate our anniversary! It’s good through Halloween 2023.

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The Workout:

Interval Timer: 20 Rounds of 10/50.

1. High Knees
2. Side Plank (right)
3. Side Plank (left)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank

Repeat. This video includes two full rounds of this workout.
I followed this workout with a 30-Minute Walk on the Treadmill. Speed 4.0, Incline 4-6.

The Original Video:

8 thoughts on “Full Body Fitness Transformation: Total Body – No Equipment Workout

  1. Hello! Checking to see if there is something wrong with the links on this site? I typically select the 30 minute or 40 minute filter on the side to get a list of those workouts and then I’m finding that none of them are loading any results.

  2. Gabriela Chiriac

    Hello Melissa, I’ve been following you since you appeared on one of the workout with BodyRock.tv. Due to an accident that happened before Christmas 2021, my cardiologist said to stop doing HIIT workouts. Since than I was not able to go back fully to the form that I was then, before my accident. I’m wondering if you have any advice for going back in shape without HIIT or crazy cardio that I use to do.
    Thank you,

    • benderfitness

      Hi Gabriela,

      I’m so glad that you are recovering enough to return to exercise and that you are following your doctor’s recommendations. You can definitely get in shape without doing HIIT, Plyo or super intense cardio.

      Walking (check with your doctor to see if hills/inclines are okay) is an amazing and underrated cardio workout that is safe for most people. Low Impact Exercises and Yoga can also provide wonderful strength and sculpting.

      My recommendation is to follow up with your doctor to make sure those options are okay for you. If you get clearance from your doctor I have a whole section of Low Impact and Yoga workouts. Many of the low impact workouts incorporate weights. There are so many options for improving your health and fitness and HIIT is only one of those options. So don’t be discouraged by the change. You can still get in a great workout and see results.

      • Anonymous

        Thank you so much for your encouragement, I needed it. I do have the ok from the doctor to do any exercise but HIIT. So I’ll be fine with your low impact and yoga. Also, I was thinking to convert those high intensity into reps with break in between, in case I want to do the flow of exercises you put into a HIIT.
        Thank you again,


      • Gabriela

        Hello Melissa,
        Thank you for your encouragement, I needed it. I was cleared by the doctor to do any exercise but HIIT. I’ll do low impact and yoga. Also, I can convert HIIT into reps with breaks in between, in case I want a certain flow of exercises from your HIIT.
        Thank you again,

        • benderfitness

          Perfect way to adjust to what your body needs! I often find reps even more challenging than HIIT (perhaps because I am more used to HIIT workouts).

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