16-Minute Total Body Workout: Real Time HIIT

Please follow and like us:
Pin Share

HI Everyone!

Welcome to the 3rd workout in my February Get Lean Workout Challenge! I hope you’re ready to push yourself during today’s workout!

One round of this workout will take 16-Minutes. I used a dumbbell for the last two exercises, but you can also choose to do them with body weight. If you don’t have dumbbells and want to add resistance you can use something from around the house (a book bag with some books, water bottles, etc.)

Challenge yourself to get in as many reps as possible of each exercise today. Earn that sweat! It’s a physical symbol of your hard work. I repeated this workout 2X. You can go through it once, or go for a second (or even a third!) round if you are feeling up to it! Listen to your body. Challenge yourself so you can continue to improve.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $13,000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Don’t forget, for the best results you want to pair your workout with a healthy diet. Creating a healthy lifestyle includes multiple components: exercise, rest, and diet. You need to have balance between each aspect to really maximize your workouts.

Have fun with today’s workout! I am excited to share more new workout videos with you! Let me know how you are doing with the challenge so far! Comment or tag me in your workout or progress photos. I love hearing how you are doing.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

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

Repeat 1-3X

Lunge to Push-up

Dead Bug

Leg Lift/Hip Lift

Lunge Kick


Kick Back

Pendulum Squat


6 thoughts on “16-Minute Total Body Workout: Real Time HIIT

Leave a Reply

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