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16 Minute HIIT: Great Full Body Workout with No Equipment

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Hi Everyone!

I have a new full body workout for you! You don’t need any equipment, but you will get in a great workout! Remember to push yourself during the exercises. If you are doing this as a HIIT workout try to get in as many reps of each exercise as possible. Always maintain good form. Getting in the full movement with proper form is more beneficial than getting in a higher number of reps with poor form.

I went through this workout twice, and followed it up with a 2 mile easy paced run outside. I was completely exhausted afterwards. It felt good to workout again. My energy and mood improved after working out.

I recently posted a request for Healthy Recipes on my Facebook and Instagram pages, and I got some great responses, so I will be sharing those here soon. I want to organize more healthy meal ideas. A lot of people struggle with the conflicting information available regarding creating (and maintaining) a healthy diet. I will be posting more about that aspect of a healthy lifestyle.

If you have other questions (or comments!) be sure to post them below or on my Facebook page. I am planning another Q & A video soon.

Have fun with today’s workout!

PS Fit Fashion is from and you can always get 15% off of your total order with the code BenderFitness at checkout.

Set your interval timer for 16 Rounds of 10/50.

Or complete this workout for Reps:

Repeat 1-3X

  1. High Knees
  2. Pushup to Lunge (alternating)
  3. Jumping Jacks
  4. Dead Bug Situp
  5. Surfer Burpee
  6. Leg Raise/Hip Lift
  7. Mountain Climber
  8. Lunge Kick-Right
  9. Lunge Kick-Left
  10. Supergirl Pushups (or Plank)
  11. Tuck Jump
  12. Kick Back-Right
  13. Kick Back-Left
  14. Pendulum Squat
  15. Wood Chopper-Right
  16. Wood Chopper-Left

Optional: Pair with 15-30 Minutes of Cardio

High Knees

Pushup to Lunge: Part 1

Pushup to Lunge: Part 2

Jumping Jacks

Dead Bug Situp

Surfer Burpee: Part 1

Surfer Burpee: Part 2

Leg/Hip Lift

Mountain Climber

Lunge Kick: Part 1

Lunge Kick: Part 2

Supergirl Pushup

Tuck Jump

Kick Back

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Ready to Repeat the Workout?

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