Quick & Fun 16-Minute Total Body Home Workout: HIIT-No Equipment-Body Weight

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Hi Everyone!

It’s workout time! I hope you are ready for a quick, fun 16-Minute Per Round HIIT Workout. You don’t need any equipment. Just a little bit of space (okay, maybe a yoga mat!) and your body. You can use an interval timer to go through the workout or follow along with the video below.

It’s fitting that I chose this video for today’s workout. When I filmed it I was just recovering from being sick. This month has been a month of continual sickness in the Bender household. It started with the flu at the beginning of the month, then Maverick had a double ear/eye infection, then Jesse got sick, which got Maverick sick again, and now I have what Maverick got! Were you able to follow the craziness of the sickness cycle in that run on sentence above?

I took Maverick to the doctor yesterday, and she told me that I don’t sound good. I told her that Maverick sneezed in my eyes so I probably have whatever he has going on now. She laughed. She assures me that my immune system will be top notch in no time, and that this is something all new parents go through.

I had 30-Minutes of HIIT on my schedule for yesterday’s workout, but Maverick was so sick that I did not get that in. I did stick to my #30BurpeeChallenge, so I got in 30-Burpees yesterday. I am glad that having this challenge going on helped me to get in some full body exercise and stimulate my cardiovascular system.

Feeling Stronger! Burpee Challenge Day 8.

I promise that new workouts are coming for the month of April. This month really threw our household for a loop. I have 5-weeks until my Half Marathon and I feel woefully unprepared. The longest run I have done in the past 3 or 4 weeks is 4.5 miles. At this point it’s going to be a fine balance between getting in enough training/runs without overdoing it and wearing my body down. I think I may treat this as a “check-in” race. Do it comfortably, check in and see what my pace is and build from there.

If I go this route, I would like to choose a Half either this Summer or in the Fall and train to improve my times. I say this all the time, exercise is meant to improve your health. Over training, or picking up the mileage or pace too fast does not improve your health. That is how I structure my workouts and training. The thought of not doing the Half Marathon in the goal time I had mentally set for myself is disappointing. That doesn’t mean it’s impossible, but I need to focus on training in a healthy way instead of trying to cram in missed training.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness


Equipment: Buy a Gymboss now.  Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Repeat 1-3X

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