Got Sweat? Full Body Fat Burning Bodyweight Workout


It’s day 2 for my workout week. Here’s the workout that I did today.

Workout Recap

I completed 20 reps of each exercise with 5 burpees between each. I completed my walking push-ups from my toes, but modified the push-ups in the burpees.

I also did the Go Heavy, Go Hard workout. I”ll share about that later.

 Workout Stats

For both workouts…

Total Time: 45:53
Max Heart Rate: 170
Calories Burned: 483
Sandbag Weight: 40 lb

10 Minute Lower Body Cardio HIIT – My Workout Today

Lindi-Downward-Facing-Dog My little girl Lindiwe is learning what it looks like to live a healthier life. Almost every day she plays in the room while I work out. She likes to imitate the moves that I do. Her burpees look like a belly flop and make me laugh out loud.

Anyway, on to the workout…here’s the lower body focused HIIT workout that I completed today


Workout Recap

I decided to complete 3 rounds.

High Knees: 145, 151, 152
Jump Squats: 31, 32, 34
Pop Up: 16, 18, 17
Russians: 41, 43, 42
Lunge Hop Right: 28, 29, 31
Lunge Hop Left: 31, 31, 32
Cross Jack: 52, 52, 51
Pendulum: 38, 40, 41
Surfer Burpee: 8, 7.5, 8
Mountain Climber: 82, 83, 67

It was definitely a mental game to get through that last round.

Next, I completed one round of the 10 Minute Interval Core Workout (I’ll share this one later).

Workout Stats

Total Workout Time: 49:18
Calories Burned: 532
Max Heart Rate: 168

30 Minute Dumbbell Workout – My Workout Today

Free-Workout-of-the-Day-AHS Here’s the workout that I completed today.

Workout Recap

I needed a break from the usual frenetic-jumping-around workout and decided to do something a different today.

To make this workout longer, I compled the entire workout a 2nd time. The first time I did 30 second cardio intervals. The 2nd time I increased the interval to 45 seconds. I was limited to 8 lb or 15 lb dumbbells or holding two 8 pounders for 16 lb, so I adjusted my reps to get a good burn.

Bench Press with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Dumbbell Flies with 15 lb dumbbells | R1: 15 reps; R2: 20 reps
Reverse Push-up or Pull-up | Both: 15 reps
Dumbbell Row Right with 16 lb | Both: 15 reps
Dumbbell Row Left with 16 lb | Both: 15 reps
Chair Pose Pulse (30 seconds)
Leg Curls with Balance Ball | Both: 20 reps
Dumbbell Press with 15 lb dumbbells | Both: 15 reps
Lateral Raises with 8 lb dumbbells | Both: 20 reps
Shrugs with 15 lb dumbbells | R1: 16 reps; R2: 20 reps
Tricep Dips | Both 15 reps
Bicep Curls Right with 15 lb dumbbells | Both: 15 reps
Bicep Curls Left  | Both: 15 reps

My Workout Stats

Total Workout Time: 52:46
Calories Burned: 465 calories
Present Struggle: Tripping on my jump rope

Calorie Torching Home Workout – My Workout Today

Calorie Torching Home Workout Recap

Calorie Torching Home Workout

Melissa Bender Fitness


My Workout Recap

I completed 3 advanced rounds in 36:41.3.
Round 1 – 12:13.9 (used 40 lb Sandbag on my back for the round kicks)
Round 2 – 12:53.7 (40 lb sandbag in front for round kicks)
Round 3 – 12:33.1 (40 lb sandbag in front for round kicks)

You know it’s a good workout when the jumping jacks feel like a break. I almost chickened out of the 3rd round, but I’m so glad that I pushed through.

My Workout Stats

Total Workout Time: 51:51
Calories Burned: 530
Sandbag Weight: 40 lb
Max Heart Rate: 169

My Workout Today – HIIT, Sweat It, Tone It Workout

HIIT Sweat It Tone It Workout

Here’s my workout today. I completed two rounds. I started by alternating cardio options and switched to all burpees after the temple tab abs in round one. I wanted to increase the intensity.

HIIT, Sweat It, Tone It Workout

Melissa Bender Fitness

Curtsy Lunge Hop with weight
Mountain Climber Hop (10 mountain climbers -> hop feet to other side of mat)
Angel Abs
Sumo Push-ups
Leg Series Right
Leg Series Left
Temple Tab Abs
Frogger Crunch
Chair Twist
Prone Heal Tap

Complete one to three rounds. For one round, set your Gymboss timer to 10 rounds 60/30. Between each exercise (during the 30 second interval), do cardio of your choice (high knees, jumping jacks, burpees, jump rope).

My Workout Stats

Total Workout: 41:45
Calories Burned: 394
Max Heart Rate: 162