16-Minute Full Body Workout: No Equipment, Home Exercises

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Hi Everyone!

Are you ready to workout? Today’s exercise routine requires no equipment, and can be done anywhere. This is a quick workout, 16-minutes per round. I provided the breakdown to do this routine for time (HIIT) or Reps. Choose the option that best suits your needs. I actually love to do one round for time, and one round for reps. I enjoy the different challenges for each workout style.

Amp Up the Intensity: If you want to increase the intensity you can do so by adding some resistance. Complete some of the exercises with dumbbells, or while wearing a weighted vest.

BenderFitness Update: I am working on getting new workouts up and posted to share with everyone. I am slowly, but surely getting back on track with new exercise posts. It feels good to be here, and sharing with everyone again. My friend who has been babysitting so we can film new workouts had a really bad fall that resulted in an orbital fracture. I am praying for her to heal quickly, so if you can send her positive thoughts/well wishes that would be greatly appreciated.

Food/Diet: I am working on more Food and Diet related posts. I am a big proponent of creating a healthy relationship with food. I see so many damaging ideas about food, and I want to help people create a more positive experience when it comes to eating and making healthier choices.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account will include more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined to health and fitness.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!


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

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?


4 thoughts on “16-Minute Full Body Workout: No Equipment, Home Exercises

  1. Melissa

    I love the picture break down. I will be able to take a screen shot and do this when my phone doesn’t have service. Thank you!

  2. Anonymous

    i am about to do this one for my 4th time since you posted it. I love it. I add a weight for the woodchoppers.
    Thank you for this one.
    Right now my baby is napping and my 3 year old and 5 year old are snacking on apples and watching a movie while i do this for 32 mins and then shower.

  3. Anonymous

    I love this one. I have done it multiple times. I have also tried to comment here a couple times but i keep messing that up some how.
    I added a bumbell to some moves, that was a great suggestion. I also wanted to say i love when you post the photo breakdown, it is very handy to see before i start.
    Thanks for all your time, you are life changer.

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