It’s workout time again! Today’s workout will take 16-Minutes per round. This is a fantastic full body workout.
I went through this routine 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.
Don’t be afraid to modify if you need to. Where there is a will there’s a way. As long as the workout is challenging to you it is helping you become stronger. There is never any shame in modifying an exercise so that it is right for your current level of fitness.
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.
I ran my Half Marathon on Sunday. I am working on an update post (as well as this week’s schedule!) I was running for a cause, if you would like to donate to help rescue and protect children from human trafficking please go to Love146.
Have fun with today’s workout!
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.
16-Minute HIIT: Full Body Home Workout
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
One thought on “16-Minute Full Body HIIT: Home Workout & Fat Burn”
Great workout! I did 2 rounds with 20lb dumbbells and got in a 3 mile run with my mini me.