16-Minute Full Body HIIT: Home Workout & Fat Burn

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HI Everyone!

It’s workout time again! Today’s workout will take 16-Minutes per round. This is a fantastic full body workout.

I went through this routine for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

Don’t be afraid to modify if you need to. Where there is a will there’s a way. As long as the workout is challenging to you it is helping you become stronger. There is never any shame in modifying an exercise so that it is right for your current level of fitness.

Decline Pushup to Split Squat: Part 1

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

I ran my Half Marathon on Sunday. I am working on an update post (as well as this week’s schedule!) I was running for a cause, if you would like to donate to help rescue and protect children from human trafficking please go to Love146.

Have fun with today’s workout!
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

 

16-Minute HIIT: Full Body Home Workout

Intervals: 16 Rounds of 10/50

Reps:
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees

  1. High Knees
  2. Decline Pushup Split Squat
  3. Curl, Press, Tricep Drop
  4. Side Plank Elbow Tap Leg Lift-Right
  5. Side Plank Elbow Tap Leg Lift-Left
  6. Slow Squat to Jump Squat
  7. Reverse Plank Kick to Pushup-Alternating
  8. X-Jump to Tuck Jump
  9. Oblique Scissor-Right
  10. Oblique Scissor-Left
  11. Heel Press Plank & Row or Pushup Row
  12. Plank to Warrior III-Right
  13. Plank to Warrior III-Left
  14. Arm/Tricep Extension
  15. Temple Tap Abs
  16. High Knees

Repeat 1-3X

High Knees

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Oblique Scissor: Part 1

Heel Press Plank Row

Heel Press to Plank Row: Part 1

Oblique Scissor: Part 1

Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Plank to Warrior III: Part 3

Arm/Tricep Extension

Arm/Tricep Extension

Temple Tap Abs

Temple Tap Abs

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