16-Minute Total Body Workout: Low Impact, No Equipment Exercises

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!)

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

The Workout:

Equipment: Mat or comfortable space to workout.

Tip Toe March

Kneeling Tap & Glide: Right

Kneeling Tap & Glide: Left

Kneeling Leg Lift: Right

Kneeling Leg Lift: Left

Leg Series: Right

Leg Series: Left

Full Core Extend & Tap

Flying Bug

Rocking Scissor: Right

Rocking Scissor: Left

Prone Heel Tap with Scapular Squeeze

Tricep Pushup: Right

Tricep Pushup: Left

Prone Arm Pulse

Do once or complete up to 3 Rounds!

Hello Everyone!

Welcome to a fantastic total body workout! On the agenda for today I have a Tabata style workout. It’s split into five 4-minute sections, with a short rest break in between sections. As always, you will find the workout video and photo tutorial below.

During each four minute interval, push yourself to get in maximum repetitions. There is a lot of research to show that Tabata style workouts have a LOT of benefits. Some of the benefits of Tabata workouts include: increasing lean muscle mass, boosting both aerobic and anaerobic fitness levels, burns fat, boosts your metabolism and is very time efficient.

Doing just one 4-minute round of tabata style exercises will boost your metabolism and fitness level. Today’s routine stacks five tabata workouts. Challenge yourself, while listening to your body. If you’ve been working out with me for a while you will probably be able to make it through all five tabatas. If you are new to working out you might want to pause the video and take longer breaks between rounds, or even do 1-2 Tabatas, and work your way to doing all five.

Here’s the thing about exercise: the goal is to make you stronger and healthier. So there is a fine line between pushing yourself to get stronger and build your endurance and going overboard. Learning to listen to your body is one of the most important skills you can develop. So push yourself. You’re probably stronger than you think you are.

Our family has been staying super busy and active. The kids have done a Mommy and Me Horse Camp, and my son is doing Martial Arts camp. There are a lot of different ways to stay healthy. Time outdoors, engaged in fun activities is one way our family keeps health fun.

I am still posting a lot of new workout tutorials on Pinterest. They have a new creator rewards program, which has been great for us. If you use Pinterest, please head over there and checkout the tutorials I’ve shared. The best way that you can help keep BenderFitness free is by sharing, liking, commenting, saving and overall interacting with our content.

I hope that you enjoy today’s workout. Let me know what you think about Tabata style workouts in the comments below.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com