Hi Everyone!
Today I have a Full Body Fat Burning Workout for you! This workout takes 16-Minutes Per Round. It’s a great workout for building strength and definition, while also burning fat. This was my second time this week going through this workout.
I did this workout with Jesse, Jayson and Jon earlier this week. We had a personalized Boot Camp, and followed it with a 2-mile Run outside. They were both troopers, and really pushed themselves during the workout. Hopefully they will agree to be in a video in the near future!
Training Jayson & Jon for their first live BenderFitness workout.
They twins (Jayson & Jon) have been wonderful hosts, showing us all over Los Angeles and the surrounding areas. Our trip has been to short, but I still have a few days off of work to get home and get in some more workouts to share with you all here.
Jesse and I at the Santa Monica Pier with Janell & Jon.
Jesse and I in Hollywood with Jon and Jayson
I hope you like today’s workout! I found it challenging, and effective. Remember to push yourself for maximum reps. You should always be focused on form. If you start to lose form, slow down, or take a quick break, and get right back to it.
I posted an article earlier today. You can check it out here: Lean & Fit: 10 Tricks to Creating a Workout Program & Diet to Achieve Your Fitness Goals. The article has a lot of great information, and addresses some of the main questions people often send to me.
Have fun!
Melissa
- High Knees
- Superman Pushup
- Squat to Lunge Jump
- Temple Tap Abs
- Burpee High Knees
- Sumo Squat
- Frogger
- V-Up
- Mountain Climbers
- Pendulum Squat
- Lunge Jump
- Spiderman Pushup (or Plank)
- Russian Kicks
- Side Plank Hip Lift (right)
- Side Plank Hip Lift (left)
- High Knees
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice
High Knees
Superman Pushup: Part 1
Squat to Lunge Jump: Part 1
Squat to Lunge Jump: Part 2
Superman Pushup: Part 2
Temple Tap Abs
High Knees Burpee: Part 1
High Knees Burpee: Part 2
Sumo Squat Twist
Sumo Squat Twist
Frogger
V-Up
Mountain Climbers
Pendulum Squat: Part 1
Pendulum Squat: Part 2
Lunge Jump
Spiderman Pushups
Russian Kicks
Side Plank Hip Lift: Part 1
Side Plank Hip Lift: Part 2
Ready to Repeat the Workout?
Is there anyway I can subscribe to your daily workouts or challenges?
I really enjoyed this workout….lots of fun and the 16 minutes flew by
I was wiped after only one round. Hot temperature is not helping at all but it was hard to begin with. Thanks Melissa.
Burpee high knees! I’m completely spent…I think this is the best 16 min HIIT yet with all your personal favs..russian kicks, temple tap and froggers. I got smashed and in just 16 minutes. Love it!
Yes! Glad you enjoyed it! That’s a challenging one!
Those side plank exercises….
Omgggg! Does anyone ever do 3-rounds of these? I only did one paired with this week’s 15-min ab routine and I’m SPENT!!! Awesome workout!
This 16 minute work out is no joke. I needed a quick fat burn with limited time to spare in the day and this just blitzed my whole body! Thanks Team Bender for always being available to exercise with me. Cheers