16-Minute HIIT Workout

This high-intensity interval training (HIIT) workout only takes 16 minutes, but don’t be fooled—you’ll feel a burn.  It’s one of my favorites to do when I’m in a rush in the morning to get to work; something quick to get the heart rate up and the metabolism revved up for the day.

16-Minute HIIT Workout

Equipment I Used:

Set your Gymboss Interval Timer for 24 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 6 times.

  • Medicine Ball Spiderman Lunges: Start in a plank position, balancing on the medicine ball. Bring your left foot up by your left hand in a deep, planked lunged position. Return to starting position. Repeat on the other side.
  • Split Squat Jumps: Squat down with one foot positioned just behind the other. Front foot should be flat on the ground; and on the ball of your back foot. You will then jump up, and land back in the squat position with the opposite leg in front. This move is killer for the buns and thighs.
  • Cheek-to-Cheek Planks: Start in an elbow plank position and, keeping shoulders level, twist midsection to lower left hip toward floor (touch floor lightly if possible, but don’t rest on it). Return to starting elbow plank and then lower right hip to floor.
  • Kettle Bell Swing: This is hands-down one of my favorite exercises. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. I use a 25-lb kettle bell.

Don’t lie. You’re about to seriously pig out in two days like most Americans. Don’t skip a workout today—take 16 minutes and try this high-intensity interval training routine. You’ll be happy you did come Thursday afternoon when you’re reclined on the couch with your pants unbuttoned slowly slipping into a food coma.


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  1. Sheryl kayes says:

    I love your videos! You are so much fun to workout with. Thanks for sharing!

  2. LOVE your workouts and your graphics! The visuals are so helpful. What software program do you use?

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