Hi Everyone! Tonight’s workout is a quick fat burner. Of course it is repeatable, so you can increase the rounds to increase the intensity and fat burning. It’s also an easy one to fit in if you are crunched for time! One round takes less than 8 minutes.
I love short, intense workouts. I am going to be filming an intense workout tomorrow, so prepare to be a weekend warrior! Enjoy, Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps -High Knees 30 second intervals 1. High Knees 2. Toe Touch Plank 3. High Knees 4. Squat Press 5. High Knees 6. Lunge Jump 7. High Knees 8. Elevator Knee Plank (right) 9. High Knees 10. Elevator Knee Plank (left)
Hi Everyone! Tonight’s workout is a tough one! It’s an intense workout that alternates cardio burst moves with repetition based exercises. This is a great, and effective way, to build lean muscle while also burning fat. I love workouts like this because they boost your metabolism, and even if you are worn out, you also feel great when you are done. This workout took me just under 20 minutes to go through one time, and I followed it with a 30 minute run on the treadmill. I ran at a comfortable talking pace. I hope that you all have a great evening and enjoy the workout! Melissa
Beginner: 10 reps, 30 second timed intervals Intermediate: 15 reps, 45 second intervals Advanced: 20 reps, 30 second intervals *High Knees and Mountain Climbers are timed intervals 1. High Knees 2. 1 Leg Lifted Bridge (right) 3. Mountain Climber 4. 1 Leg Lifted Bridge (left) 5. High Knees 6. 1 Leg Jumping Pushup (alternating legs) 7. Mountain Climbers 8. Heel Tap Abs 9. High Knees 10. Supergirl 11. Mountain Climber 12. Lunge to Warrior III (right) 13. High Knees 14. Lunge to Warrior III (left) Follow with 30 Minutes cardio of choice (running, walking, jump rope) or Repeat
As always the workout video and breakdown are below. I was in the mood to switch things up a bit tonight, and I realized it’s been a while since I did a combination running/interval workout. I went through the workout twice, but if I repeat this one in the future, I will increase the interval portion to 10 minutes. I felt great during the workout and the run.
This is a great fat burning, metabolism boosting workout. It combines strength training, and cardio, while incorporating moves to create a full body workout.
I will also be sharing another post showing some of the food prep I did today for the week, and some of my meals so check back for that!
Have a great night!
Melissa
All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 1. Frog Hopper 2. Curtsy Lunge Twist (right) 3. Bicycle Abs 4. Curtsy Lunge Twist (left) 5. Jumping Jack Pushup
All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises Total Time: 15 Minutes 1. High Knees 2. 3 Way Frogger 3. Lunge Jump 4. Burpee 5. Hip Lift 6. Bicycle 7. Side Plank Hip Lift (right) 8. Side Plank Hip Lift (left) 9. Jump Kick (right) 10. Jump Kick (left) 11. Surfer Burpee 12. Knee Drop Plank 13. Knee Slap Squat 14. Twisting Scissor 15. High Knees
Hi Everyone!
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Tonight’s workout is a high intensity fat burner, that will help sculpt your entire body! It only takes 15 minutes, but it’s intense! I love interval workouts, because you can get in an effective workout in a short period of time. Plus, they keep your metabolism revved for hours afterward.Â
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After doing this workout I ran 2 miles on the treadmill while Jesse went through the workout.Â
I feel great now! Working out consistently always makes me feel good physically and mentally. I find that I have more energy, and less cravings for unhealthy foods. Have a wonderful night, and enjoy the workout! Melissa *If you love the outfit check out www.Affitnity.com and like their facebook page: www.facebook.com/Affitnity.  You can get 15% off your total order with the code BenderFitness at checkout.Â
Progression runs are one of my favorite types of run. The idea of a progression run is simple: you start out at a slow/easy pace and finish fast. If you are training for a race, or want to increase your running speed and stamina this is a great workout to add into your running schedule. There are many benefits to progression runs, including increased endurance, improved lactic threshold, increased mental fortitude, and practicing speed work without wearing down your body too much. It is an easy way to add more speed work to your schedule, while also allowing your body to acclimate to working hard even at the end of a run when you are more likely to be tired. There are many different ways to complete a progression run. You can do it based on time or distance. For example, for a 30 Minute run: Complete the first 20 minutes at an easy pace, and the last 10 minutes at a moderate or hard pace. Moderate should be slightly slower than your race pace, hard should be at your 5K race pace. VO2 Max workouts should be done faster than race pace, but that is typically reserved for faster, shorter workouts. You can also do a progression run based on distance. On Sunday, Jesse and I did an 8 mile progression run. We did the first 6 miles at an easy pace, and the last two miles at a moderate pace (I should say moderate pace for me, the entire run was easy for Jesse, he was pacing me). I was exhausted during this run, so my easy pace was much slower than it was a week ago, and my moderate pace was 7:30 min/mile which I held for the last two miles of the run. You can build your progression runs, for example starting out going hard for the last 5 minutes, then increasing that to 10 minutes. Eventually you can break your workout into thirds completing the first third at an easy pace, the middle section at a moderate pace, and the third section at a hard pace. I really like the versatility of progression runs. You can modify them to fit your schedule, running style, and needs. A progression run can be done outside, on a track, or on a treadmill. They are great training, and you will feel like you got in a great workout by the end of your run. Plus, you will know you are improving your stamina and overall level of fitness and athleticism.
In the comments section below let me know if you already use progression runs, or if you will be adding them to your workout list. 🙂 Have a great night, Melissa
I did today’s workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves.
I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work.
I hope you guys enjoy today’s workout. I will see you tomorrow with a new one. 🙂
Melissa
Beginner: 15 reps Intermediate: 20 reps Advanced: 25 reps Repeat 1-3X. *Run, Jump Rope, or Choose a Cardio workout here. 1. Frogger 2. Round Kick (right) 3. Round Kick (left) 4. Ab Lift 5. Butt Lift 6. Table Kick (right) 7. Table Kick (left) 8. Knee Drop Plank 9. Hip Press 10. Jump Squat 11. Rotating Plank Drop
Hi Everyone! Today I repeated my Cardio 15 Minute High Intensity Interval Training workout. I forgot how intense this one is! I am super excited that I kept track of my reps, because I was able to see how much I have improved since then! I was able to improve my number of reps on each exercise. If you have done this one in the past keep track and see if you can improve. If this is your first time, write down your reps (quickly!) during the 10 second rest breaks so you have a reference to compare to in the future. I didn’t re-film the video tonight because Jesse was going through it with me, but I will in the future so you guys can see how I am progressing and becoming more fit. Also, check out: AskBeef.com where I made a guest video appearance, and offered some alternate ways to do some of my favorite exercises. He has a great site, and it was an honor to be a guest. As always the break down will be below, and I will post my old reps, and new reps so you can see the difference. I also ran 2 miles at an easy pace today. Check back later, I am going to be interviewing NPC Physique competitor Michael Prest about his recent win. Melissa
All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. The number of reps I did today is in blue. My original reps are in red. I am very excited, because I have seen some significant improvement in my muscle endurance and in my cardiovascular ability. 1. High Knees 155 2. Jump Kick (right) 25 to 35 3. Jump Kick (left) 25 to 37 4. 3 Way Double Mountain Climber 24 5. High Knees 150 6. Squat Jump 25 to 34 7. Mountain Climber 107 8. Lunge Jump 18 to 28 9. Lunge Kick (right) 12 to 20 10. Lunge Kick (left) 15 to 21 11. High Knees 152 12. Surfer 21 to 32 13. Burpee 6 to 9 14. Low Jacks 40 to 50 15. Pendulum 60 to 82
I’m back, and I’m feeling much better today! I didn’t feel like yesterday’s illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over.
Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don’t want to shock your body by just stopping. You can walk or march in place as your heart rate lowers.
I hope you guys enjoy the workout!
Melissa
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
Hi Everyone! This was my workout from last night. It is a super sweaty workout, that mixes cardio with body shaping. I alternated 20 reps of 5 different exercises with 1 mile on the treadmill. If you don’t have a treadmill you can do this workout as your cardio: 8 Minute Cardio Fat Stripper or you can jump rope, speed walk, or do high knees. As I mentioned in my post Running Made Me Cry…How I Became a Runner I want to improve my 5K time so I am running some extra miles and adding in some quicker paces. I really enjoyed this workout. It was a nice challenge, that got me super sweaty. It was a nice challenge. I hope you guys have a great day! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Step Up (right) 2. Step Up (left) 3. Hip Lift 4. V-Up 5. Cheek to Cheek Plank Run 1 Mile or 8 Minute Cardio Fat Stripper
1. Hydrant (right) 2. Hydrant (left) 3. Squat 4. Bicycle 5. Walking Pushups Run 1 Mile or Cardio 1. Standing Side Crunch (right) 2. Standing Side Crunch (left) 3. Tricep Dip 4. Superman Twist 5. Forward Fold Lift Run 1 Mile or Cardio
Tonight’s workout is finally up! It was a tough one (as I am sure you can tell by how sweaty I am in the photo and the video!) Jesse went through the workout as soon as I was done. He’s an endurance athlete and the muscles of his abs and butt were quivering after this workout.
Prior to this workout I had yoga class, which made some of the exercises focusing on my thighs a little extra difficult.
This workout combines interval training, and repetitions. It took me about 23 minutes to complete the entire workout. This one is definitely full body, with plenty of cardio. It’s a fat burning, body shaping workout, and one of my tougher ones.
As with all workouts (but especially interval style workouts) form is incredibly important. Using correct form, and modifying movements as necessary for your current level is the key to maintaining your health and strength.
I hope everyone has a great night!
See you tomorrow,
Melissa
Interval: max reps during each 60 second interval, with 10 seconds of rest between exercises. Reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Exercises 1-5: Timed Intervals 1. High Knees 2. Ninja Jump 3. Side Squat Hop 4. Frog Jump 5. Mountain Jump Exercises 6-10: Reps 6. V-Up 7. Side Crunch (right) 8. Side Crunch (left) 9. Superman 10. Leg Lift with Heel Taps Exercises 11-15: Timed Interval 11. Jumping Jacks 12. Burpees 13. Lunge Jumps 14. Romanian Deadlift (form is the number one focus!) 15. Elevated Jump Ups Exercises 16-20: Reps 16. Angel Abs 17. Side Plank Hip Drop with Elbow Tap (right) 18. Side Plank Hip Drop with Elbow Tap (left) 19. Down Dog Leg Lift (right) 20. Down Dog Leg Lift (left)
This is the first part of my workout today. It’s the second part if you count the pushup challenge that I did before this.
This section of the workout is only 8 minutes long, but it’s very intense! I did it interval style, so maximum reps during each 50 second interval, with 10 seconds of rest between exercises. I found the pulsing lunge jump to be especially challenging today. My thighs burned like crazy!
I am posting each section of this workout separately to make it easy to mix and match with other workouts, or for when you’re in a hurry and need a quickie. I will also upload a full length version of this workout.
Hi Everyone, This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time? Enjoy the workout! There will be a new one up today! Melissa
All Levels: Max reps during each 50 second interval 1. In/Out Squat Jump 2. Step Up (right) 3. Step Up (left) 4. Warrior 3 Touch Down 5. Jump Up Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.
This workout is actually from last night. I had upload issues yesterday, and my beautiful niece’s birthday party to attend so I couldn’t spend all day at the computer waiting for this video to finish. It’s here now though!
I thought this one was a lot of fun! I love these quick tough workouts, that burn a lot of fat, but you can always fit it in your day. Also, you can double it up if you have time. Do them one after another, or split it up and do one in the AM and one in the PM.
I did it twice in a row, and Jesse joined me for the second round. I was super sweaty by the end of it!
There will be another workout later today, so be sure to check back. Melissa
All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
This is my workout of the day. It is a full body workout with plenty of cardio. The entire workout took me 22 minutes and 3 seconds to complete. There are some new variations of exercises in here so be sure to check out the video for some directions on how to do them.
I hope everyone had an excellent weekend! Jesse and I saw the Hunger Games yesterday, and we both loved the movie. It made me want to re-read the books. 🙂
There will be another short workout video tonight. I have had some requests for a video using the dip station so I will be filming that this evening.
Enjoy your day!
Melissa
Beginner: 10 reps, 30 seconds high knees, 3 minutes jump rope Intermediate: 15 reps, 45 seconds high knees, 5 minutes jump rope Advanced: 20 reps, 60 seconds high knees, 5 minutes jump rope 1. Jumpe Rope 2. High Knees 3. Side Lunge Lift (right) 4. Side Lunge Lift (left) 5. Jump Kick (right) 6. Jump Kick (left) 7. Spiderman Pushup to Down Dog 8. Side Lying Situps (right) 9. Side Lying Situps (left) 10. V-up Toe Touch 11. High Knees 12. Jump Rope
Today’s workout is a high intensity interval cardio blast. The entire workout only takes 15 minutes. You can use this one alone, or you can use it as cardio with any other workout. If you don’t have the opportunity to run or jump rope this workout is another option for you.
It really kicked my butt today. I slowed wayyyyyyy down toward the end of the workout. You are going for maximum number of reps during each 50 second interval, but don’t forget to focus on form. It’s better to do fewer reps with perfect form.
Feel free to post the number of reps that you did in the comments section below. It’s really good to keep track, because it’s very motivating to try and do more next time.
Also, if you need to take breaks during the workout do it. There are several times in the video that I paused to shake out my legs or catch my breath. The next time I go through this I will be trying to increase my reps and rest less. J
Enjoy the workout, if you’re feeling up to it pair this one with any of my other workouts for a super intense sweat session.
Melissa
All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.
This workout was fantastic! It is a bit different. I couldn’t go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!
Enjoy the workout! It’s a tough one!
Melissa
This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat. For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below. Round 1: 5 minutes (10 seconds rest, 50 seconds max reps) 1. Squats 2. Lunge (alternating legs) 3. Forward Leg Pulse (right) 4. Forward Leg Pulse (left) 5. Side Lunge (alternating legs) Round 2: 5 minutes of cardio. You should be sweating the whole time. Round 3: 1. Hip Lift 2. Bicycle 3. Rock the Boat 4. Cheek to Cheek Plank 5. Superman Round 4: 5 minutes of cardio. Round 6: (repeat round 1) 1. Squats 2. Lunge (alternating legs) 3. Forward Leg Pulse (right) 4. Forward Leg Pulse (left) 5. Side Lunge (alternating legs) Round 7: 5 Minutes of Cardio. Round 8: (repeat round 2) 1. Hip Lift 2. Bicycle 3. Rock the Boat 4. Cheek to Cheek Plank 5. Superman
This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home.
Round 1:
31 Squats
19 Lunges Alternating Legs
70 Forward Leg Pulse (right)
70 (Left)
20 Side Lunges
Round 3:
15 Hip Lifts
43 Bicycles
20 Rock the Boat
29 Cheek to Cheek Plank
38 Superman
Round 5:
32 Squats
22 Lunges
71 Forward Pulse (right)
71 Forward Pulse (left)
35 Side Lunges
Round 7:
18 Hip Lifts
41 Bicycle
27 Rock the Boat
41 Cheek to Cheek
57 Supermans
I ran 2.85 miles total in the 4 5-minute cardio segments.
If you’re looking for high intensity, fat burning, and body shaping all in one this is the workout for you! It definitely had my heart rate up! This is definitely a full body workout.
I also posted a delicious, healthy recipe a little while ago, so be sure to check that out too!
I also wanted to share this quote with you: “Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”. -Louis Pasteur (1822 – 1895)
I love this because tenacity and commitment are two of the best qualities you can develop in your life. This applies to your workouts, and your life. If you want to get somewhere, you find a way to make it happen, and you don’t give up when it gets hard. Bring this mentality to your workout today, and try to apply it to some aspect of your life this week.
Have a great night, and enjoy the workout,
Melissa
PS Body Rock Sport had a great sale, so I am rocking their Cher bra for tonight’s workout.
Killer Curves Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
1.High Knees (timed)
2.Jumping Jacks (timed)
3.High Knees (timed)
4.Sufer (timed)
5.High Knees (timed)
6.Forward Leg Pulse (right)
7.Forward Leg Pulse (left)
8.Lunge Jump
9.Warrior Balance (right)
10.Warrior Balance (left)
11.Jump Squat
12.Leg Sweep Plank (right)
13.Leg Sweep Plank (left)
14.Floor Tap Abs
15.Burpees
16.High Knees (timed)
17.Jumping Jacks (timed)
18.High Knees (timed)
19.Surfer (timed)
20.High Knees
Make sure you hydrate and stretch after your workout!
Today’s workout is a doozy! Saturday is when I have a bit more time to create a more intense, longer workout. This one took me 36 minutes and 40 seconds. There were a few exercises in here today that I found really tough! On the last set of Burpees I really wanted to quit half way through, but I am so glad I pushed through and did all of my reps! I feel so wonderfully energized now.
Tonight I am going to add on 15 minutes of jump roping before I take my shower, just to get in a bit more cardio.
I hope everyone is having a great weekend! Melissa
Jiggle Proof Thighs and Butt Beginner: 10 reps, 30 seconds for timed exercises Intermediate: 15 reps, 45 seconds Advanced: 20 reps, 60 seconds Note: I used my interval timer for both cardio burst portions of the workout. I did 50 seconds of each timed exercise, with 10 seconds of rest in between. If you don’t have one use a stopwatch, over timer, cell phone timer, or you can guesstimate. I am putting the number of reps I fit in for each timed portion below). You can time your entire workout so you can see improvement as you repeat this one over time. My total time: 36:40 Starter: Burpees 1. High Knees (timed) 2. Lunge Jump (timed)(I did 25 in 50 seconds) 3. High Knees (timed) 4. Plie Jumps (timed) (25 in 50 seconds) 5. High Knees (timed) 6. Runners Lunge to Balance (Warrior 3)(right) 7. Runners Lunge to Balance (Warrior 3) (left) 8. Side Plank Series (right) 9. Side Plank Series (left) 10. Diagonal Lunge Reach (alternate sides) 11. Standing Leg Lift (right) 12. Standing Leg Lift (left) 13. Prone Hamstring Curl (keep your knees up the whole time!) 14. High Knees (timed) 15. Jump Squat (timed) (I did 27 in 50 seconds) 16. Russian Kicks (timed)(I did 30. Right/Left=1) 17. Pendulum Squat (I did 20) 18. Jumping Jacks (I did 50) Amp it Up Ending: Burpees!
This evening I will jump rope for 15 minutes, alternating between high knees jumping, and regular fast jumping. That’s it for today! Check back for tomorrow’s new workout!
I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. It’s a full length video so that you can hear my interval timer go off (in case you don’t have your own!)
Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.
Enjoy the workout, and be sure to check out parts 2 and 3.
Melissa
Bombshell Body Workout
Part 1: Cardio Fat Burn
Length: 10 minutes
All levels: max reps during 50 second intervals, 10 seconds of rest in between.
Today’s workout is structured a little bit differently than previous workouts. Every other exercise is cardio. For each cardio exercise you are going for the maximum number of reps you can in the time allotted. You can use a stop watch or interval timer. If you don’t have either of those then go for reps on the jump squats, and estimate the high knees.
The jump squats were especially difficult for me today. My legs were tired, but on the last set I pushed myself to do 5 more jumps than I did the previous rounds.
For today’s workout repeat the entire set twice, or go through once and do 30 minutes of cardio (running or jump rope). There are a few new exercises, so be sure to have fun with this one!
I will be posting a great recipe later tonight so be sure to check back! It’s Jesse’s birthday so I cooked something special!
Melissa
Fat Free Workout
Beginner:
10 reps
30 seconds: high knees and jump squats (Max reps in the time)
