Workout Challenge #1 – 16 Minute HIIT Workout

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Workout Challenge #1

It doesn’t matter if it’s the first week in January, or the third week in November, any time is a good time to start a challenge that gets you moving.

The idea behind the workout challenge is to give you plenty of exercises to keep it fun and challenging. If you don’t like this week’s workout challenge, maybe you’ll like next week’s challenge.

I do recommend an extra thick yoga mat for this challenge

How this workout challenge works:

I’ve picked an intermediate HIIT routine. This routine shouldn’t be easy for you, it should make you sweat, but this is a challenge, so don’t feel like you need to be able to finish each exercise.

There are some great HIIT timers for your phone: I don’t want to recommend one specific one, but if you search for HIIT timers in your app store, there are several with programmable timers.

You’ll want to set your timer for 30 second workout and 10 second rest.

The Challenge- Do this HIIT program 3-5 times a week

(if you’re not able to complete the full routine, gradually work up to 30 seconds of exercise with 10 second rest periods)

Do each exercise 30 seconds, rest 10 seconds (click on the exercise and it will take you to a how-to video, so you’ll know how to do it)

Step jacks

Lateral hops

Quick feet in and outs (no platform needed)

Back lunges with knee up (right)

Back lunges with knee up (left)

Walking burpees

No rope jump rope (you only need to watch the first 20 seconds of the video to learn this exercise)

Broad jumps with jacks

Triceps Dip

Russian Twists


Toe touch side lunges

Knee push ups

Speed skaters

Squat jumps

Plank with shoulder taps

Sprinting in place

Mountain climbers

Bicycle crunches

Side knee raises (right)

Side knee raises (left)

Verticle leg crunches

Inch worms

Cobra stretch

That’s it! You’re on your way to getting stronger without needing a gym membership! And this will get your aerobic capacity up too.

Let me know how you’re doing with this workout challenge. I’m starting it this week too.

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  • I thought I’d share my out of shape attempt at the 16 minute HIIT challenge:
    I’ve been able to get through 19 out of the 25 exercises, modifying the walking burpee, doing the shoulder tap plank with no shoulder tap.
    My goal is to do this 3 times a week and finish along with no modifications on the exercises.
    I have been walking on the treadmill for 20 minutes first, with 2 minutes at 5% grade and 3 minutes at 1% grade. It really helps to break the monotony of walking on a treadmill.