Ultimate Body Weight Workout: Melissa Bender Fitness

Hi Everyone,

Today's workout is a tough one! This is a major calorie torcher, and it will help tone your entire body.

It took Jesse and I 31 minutes, and 40 seconds to complete the entire workout. Make sure you warm up before doing this one so you are getting the ultimate burn right from the start. This is a high intensity workout with a lot of different cardio burst exercises interspersed throughout. 


The benefit of HIIT workouts is increased calorie burn in shorter periods of time, among other things. I will be writing a blog post about the other benefits of this style of workout soon. 


Enjoy the workout, and have a great day!
Melissa

Ultimate Body Weight Workout


 Beginner: 10 reps, 30 seconds timed exercises
 Intermediate: 15 reps, 45 seconds
 Advanced: 20 reps, 60 seconds
 *Unless otherwise noted

1. Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
3. High Knees (timed)
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps)
6. Lunge Jump (timed)
7. Mountain Climber (timed)
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps)
9. Jump Squats (timed)
10. Runners Lunge to Balance/Warrior 3 (right)
11. Runners Lunge to Balance/Warrior 3 (left)
12. Pendulum Squat
13. Oblique Drop (right)
14. Oblique Drop (left)
15. Plie Jumps (timed)
16. Side Plank with Leg Lift (right)
17. Side Plank with Leg Lift (left)
18. 3 Part Abs
19. High Knees
20. Diagonal Lunge Reach
21. Burpees  (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

My reps for the timed exercises (60 seconds)

40 Lunge Jumps

130 Mountain Climbers

46 Jump Squats

32 Plie Jumps

Total Time: 31 minutes and 40 seconds

Keep track of your time, and number of reps so you can see yourself advancing, growing more fit, and stronger each time you repeat this workout!