The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp
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Hi Everyone!
Jesse is back with a brand new Boot Camp Workout! This is a full body workout, with fat burning cardio bursts to keep your heart rate up throughout the workout. Our Boot Camp class found this routine challenging, and I hope you do too!
Remember, with all interval workouts the goal is to get in your maximum number of repetitions during each round. Intervals allow you to work at your own pace, and find the push that is right for your body. You want to get your heart rate up, increase the rate of your breathing, and work up a sweat!
This week I have been increasing my running mileage and transitioning back to East Coast time & an early morning work schedule. I stuck to running the last two days, but I will be filming a new workout tomorrow.
I will also be writing about the Beginner Running Schedule I created for Rose from MyChangeforaTen.com, and my own running schedule as I re-incorporate it back into my routine.
In the mean time try this workout and check out my BodyRock Bootcamp Week 2 Workout Schedule. I hope you all enjoy Jesse & his workout! He certainly kept me entertained while I was filming him!
Have fun!
Melissa
Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50 *30-Second Cardio Burst of Choice Between Each Exercise 1. Temple Tap Abs 2. Superman & Push-up 3. Alternating Supine Bridge Knee Flexions 4. X-Jumps 5. Hip Drop & Side V-Up (right) 6. Tricep Dip & Plank 7. Side Lunge Squat & Leg Lift (right) 8. Lunge Jumps 9. Hip Drop & Side V-Up (left) 10. Spiderman Push-up 11. Side Lunge Squat & Leg Lift (left) 12. Jump Squats 13. Full Circles 14. Rotating L-Sits/Tables 15. Goddess Pose Lifts 16. Burpees Repeat 1-3X
Temple Tap Abs
High Knees (Cardio Burst)
Jumping Jacks (Cardio Burst)
Superman + Pushup: Part 1
Superman + Pushup: Part 2
Superman + Pushup: Part 3
Superman + Pushup: Part 4
Superman + Pushup: Modified Pushup
Alternating Supine Bridge Knee Flexion: Part 1
Alternating Supine Bridge Knee Flexion: Part 2
Alternating Supine Bridge Knee Flexion: Part 3
X-Jump: Part 1
X-Jump: Part 2
Hip Drop to Side V-Up: Part 1
Hip Drop to Side V-Up: Part 2
Hip Drop to Side V-Up: Part 3
Tricep Dip to Reverse Plank: Part 1
Tricep Dip to Reverse Plank: Part 2
Side Lunge Squat & Leg Lift: Part 1
Side Lunge Squat & Leg Lift: Part 2
Lunge Jump: Part 1
Lunge Jump: Part 2
Spiderman Pushup: Part 1
Spiderman Pushup: Part 2
Spiderman Pushup: Part 3
Spiderman Pushup: Part 4
Chair Pose: Modification for Jump Squat
Jump Squat: Part 1
Jump Squat: Part 2
Full Circles: Part 1
Full Circles: Part 2
L-Sit to Table: Part 1
L-Sit to Table: Part 2
L-Sit to Table: Advanced Modification
Goddess Pose Lifts: Part 1
Goddess Pose Lifts: Part 2 (Alternating Heel Lift)
Goddess Pose Lifts: Advanced Modification
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Burpee: Part 4
8 thoughts on “The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp”
Hi Uncle Jesse i did most of your workout i am tired now please don’t torture me with X jumps. Love Hayden
Perfect! I just tweaked a little bit…I only did the Side V-ups on exercises 5 & 9 and then added the Hip Drops at the end of the workout. So it was Sweaty 18 for me. Really loved this one. Went through 3 times and cried just a little bit right about at the Lunge Jumps on the 3rd set.
Hi Uncle Jesse i did most of your workout i am tired now please don’t torture me with X jumps. Love Hayden
great workout!
Omg this was so much fun and very sweaty indeed!! Lol I was cracking up at the hair flip part haha! Thanks for another great workout!
Yay, he´s amazing, can´t wait to try this one today! 🙂
Perfect! I just tweaked a little bit…I only did the Side V-ups on exercises 5 & 9 and then added the Hip Drops at the end of the workout. So it was Sweaty 18 for me. Really loved this one. Went through 3 times and cried just a little bit right about at the Lunge Jumps on the 3rd set.
Awesome workouts Jesse. I will definitely be doing this in the morning. Thanks so much. Angela
Are you from Maryland?
Great workout!
No, but I love Maryland. 🙂 I’m from Pennsylvania.