You Won’t Believe How Sore This 16-Minute Bodyweight HIIT Workout Will Make You


If you’re short on time but want to get in a good heart-pumping, muscle-building workout, HIIT (high-intensity interval training) is where it’s at. These workouts will not only burn calories, but they’re proven to diminish belly fat.

This 16-minute HIIT workout involves eight basic bodyweight moves, many of which are plyometric exercises. During each 45-second intense interval, give it your all to really maximize the calorie-burning, belly-fat-melting effects of HIIT, knowing you’ll get a 15-second rest to recover.

16-Minute HIIT Workout

Directions: Complete 45 seconds of each exercise below, followed by a 15-second rest. Then repeat this eight-move circuit once more for a total of 16 minutes. Want more? Do another round for 24 minutes, or a total of four rounds for a 32-minute workout.

  • High knees
  • Burpees
  • Mountain climbers
  • Split lunge jumps
  • Lateral bunny hops
  • Squat jumps
  • Dolphin dive
  • Hip raises with leg extension

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