16 Minute HIIT: Great Full Body Workout with No Equipment

Please follow and like us:
Pin Share

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 www.Affitnity.com 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:

  • Beginner-10 Reps per Exercise
  • Intermediate: 15 Reps per Exercise
  • Advanced: 20 Reps per Exercise

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?

13 thoughts on “16 Minute HIIT: Great Full Body Workout with No Equipment

  1. Hey Melissa,
    I read your last post and I am so sorry for your loss. But I’m sure you are strong enough and s
    urrounded by great and loving people helping you through this. 🙂

    Thank you for that great WO (no equipment yay 🙂 ), I will try it today! I quitted smoking last week, and I’m trying to lose weight and get fit and I am so glad I found your blog! You are amazing! 🙂

  2. Anonymous

    I did 1 round – sweat was poring off me – I’d have done 2 rounds but I didn’t have time today. Great workout thanks.

  3. Awesome wo Melissa, I didvthis twice through and will go through your library now to pick another one…so much to choose from it is exciting that at times I can’t decide which one I want to do, will you be posting a schedule this week? I’m so hooked on training with you, by far you are one of my favorite trainers;))

  4. Vena Hallahan

    Great workout. After taking a week off due to sickness this was a challenge but I loved every second of it. Can’t wait to do it again and 2 time through the next time. Thanks for all your time and dedication to fitness. I totally appreciate it!! Blessings

  5. Elaine

    Hey Melissa,
    I’ve been training for my first half marathon. As I add miles (up to 10 now) my post-run hip pain increases. Some weeks I’m only getting one long run in a week. I’ve been adding a mile a week. Is my once a week regime hindering my recovery?

  6. Rachel

    Ive had 3 kids and am finally starting to get back into working out. Thank you so much for always putting up your killer, amazing workouts! These are perfect for me to do in the morning before all my kids wake up.

  7. Sarah

    Hi melissa,
    Thanks you sooo much for ur anazing workouts!!
    I ve been lazy lately and really needed to kick some butt!!!!

Leave a Reply

Your email address will not be published. Required fields are marked *