I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.
I went through this workout 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.
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.
If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.
In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you find more challenging (or do a round with each!)
Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1
I have some more great workouts planned this week!
Intervals: 16 Rounds of 10/50
Beginner: 10 Reps-30 Second High Knees
Intermediate: 15 Reps-40 Second High Knees
Advanced: 20 Reps-50 Second High Knees
- High Knees
- Decline Pushup Split Squat
- Curl, Press, Tricep Drop
- Side Plank Elbow Tap Leg Lift-Right
- Side Plank Elbow Tap Leg Lift-Left
- Slow Squat to Jump Squat
- Reverse Plank Kick to Pushup-Alternating
- X-Jump to Tuck Jump
- Oblique Scissor-Right
- Oblique Scissor-Left
- Heel Press Plank & Row or Pushup Row
- Plank to Warrior III-Right
- Plank to Warrior III-Left
- Arm/Tricep Extension
- Temple Tap Abs
- High Knees
6 thoughts on “16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt”
Looks fun! Very imaginative exercises. Planning on doing it tomorrow morning after my coffee. 🙂
Done! Had to take a break for X-Jumps/ Tuck jumps… those are insane cardio!
Looks like another good one! I’ve been doing your workouts for about 3 weeks and am loving them!! Thanks so much for posting your workouts!!!!! I’m currently doing your 12 week bikini prep, I can’t wait to see where I am at the end of this–will update with my progress
Loved this. This is my favorite. I’ll be doing this one again (for reps).
Whew! One round 10/50 and one round with reps… My arms and obliques are feeling the burn today! One of my new fave workouts!
Hey, I love your videos. I wanted to know if you help develop a program for individual and also, if you train