Today I have a Full Body Fat Burning Workout for you! This workout takes 16-Minutes Per Round. It’s a great workout for building strength and definition, while also burning fat. This was my second time this week going through this workout.
I did this workout with Jesse, Jayson and Jon earlier this week. We had a personalized Boot Camp, and followed it with a 2-mile Run outside. They were both troopers, and really pushed themselves during the workout. Hopefully they will agree to be in a video in the near future!
They twins (Jayson & Jon) have been wonderful hosts, showing us all over Los Angeles and the surrounding areas. Our trip has been to short, but I still have a few days off of work to get home and get in some more workouts to share with you all here.
I hope you like today’s workout! I found it challenging, and effective. Remember to push yourself for maximum reps. You should always be focused on form. If you start to lose form, slow down, or take a quick break, and get right back to it.
I posted an article earlier today. You can check it out here: Lean & Fit: 10 Tricks to Creating a Workout Program & Diet to Achieve Your Fitness Goals. The article has a lot of great information, and addresses some of the main questions people often send to me.
- High Knees
- Superman Pushup
- Squat to Lunge Jump
- Temple Tap Abs
- Burpee High Knees
- Sumo Squat
- Mountain Climbers
- Pendulum Squat
- Lunge Jump
- Spiderman Pushup (or Plank)
- Russian Kicks
- Side Plank Hip Lift (right)
- Side Plank Hip Lift (left)
- High Knees
Optional: Pair with 30 Minutes Cardio of Choice
8 thoughts on “16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout”
Is there anyway I can subscribe to your daily workouts or challenges?
I really enjoyed this workout….lots of fun and the 16 minutes flew by
I was wiped after only one round. Hot temperature is not helping at all but it was hard to begin with. Thanks Melissa. 🙂
Burpee high knees! I’m completely spent…I think this is the best 16 min HIIT yet with all your personal favs..russian kicks, temple tap and froggers. I got smashed and in just 16 minutes. Love it!
Yes! Glad you enjoyed it! That’s a challenging one!
Those side plank exercises….
Omgggg! Does anyone ever do 3-rounds of these? I only did one paired with this week’s 15-min ab routine and I’m SPENT!!! Awesome workout!
This 16 minute work out is no joke. I needed a quick fat burn with limited time to spare in the day and this just blitzed my whole body! Thanks Team Bender for always being available to exercise with me. Cheers