ShareFun 16 minute bodyweight challenge
If you’re super busy today or you missed your workout, then you’re going to love this brand new 16 minute bodyweight challenge
The best part is… it’s actually FUN, too.
Here’s the deal…
- It’s only 16 minutes (plus a quick warm up), low impact and suited to ALL fitness levels.
- You will NOT need a single piece of equipment – not a pair of dumbbells, not a pull-up bar, not even a stability ball.
- Heck you don’t even need to leave your house!
And that easily makes this 16 minute challenge one of the most convenient ways to blast away body fat anywhere, anytime.
Ready to rock?
Of course you are!
Fun 16 minute bodyweight challenge
Before you start, here’s a dynamic warm up you can do. This will get the blood flowing, activate your glutes and upper back and prevent injury. These exercises may look simple… but don’t underestimate it!
Do 2 rounds of the following with 5 seconds transition between the moves:
(A) Single leg glute Bridges x 30 seconds (in round 1, do your right leg. Round 2, left leg)
- 5 seconds transition
(B) Stick Ups x 30 seconds
- 5 seconds transition
16 MINUTE ZERO EQUIPMENT AND NO IMPACT
TOTAL BODY WORKOUT
Depending on your current fitness level, set your timer for:
Beginner 30 seconds work, 30 seconds rest
Intermediate 40 seconds work, 20 seconds rest
Advanced 45 seconds work, 15 seconds rest
Do as many reps as you can (with perfect form) in the specified time. Repeat for 4 rounds!
(A) Walkout to Cross Body Mountain Climber: This is my fave move ever! It teaches your abs and lower back muscles to play nicely together, and also develops strength and stability in your shoulders while creating a “metabolic disturbance” like no other – so you burn MORE fat in less time.
(B) Prisoner Reverse Lunges: Alternate legs. Take a big step backwards. Drop your knee down so it’s an inch off the floor. Drive the weight through the heel of your working leg and squeeze your butt to boost your burn.
(C) Crab Crawls: start in plank position. Kick your right foot out to the side so it lands flat next to your right hand. Return to starting position and alternate. Each step is counted as one rep.
(D) Prisoner Squats: Interlock your hands behind your head. Push your hips back first, then lower yourself until your thighs are parallel to the floor. If it’s too hard to keep your hands behind your head, put them our straight in front of you.
Here’s where the fun challenge comes in…
For every exercise you do, count your reps. Your goal is to do as many total reps as you can, with perfect form.
Add up all your reps, and that’s your score.
How did you go?
Under 150 total reps => Keep up the good work!
151 – 250 total reps => Workout Queen!
251 – 299 total reps => Workout King!
300 + total reps => You are ACE!
Let me know your score in the comments box below. Most importantly, keep track of YOUR numbers and say goodbye to unwanted pounds!
If you want more awesome fat burning, bodyweight cardio workouts like this, click here.
==> Get Bodyweight Cardio 500 here
Rock on!
KV
4 Replies
Hi! Is the walkout, RL cross body mountain climbers and the return to standing one rep? Each crab crawl is one rep right?
Hey Angie,
Yes, RL cross body mountain climber and the return to standing is one rep. And yes, each crab crawl is one rep.
On another subject, do you know where I can buy a stand alone apparatus to do body weight inverted rows? I don’t want anything that attaches to a door or ceiling. This is for my home workout area in my basement.
Also, thanks for all your workout tips.
Hi Lynn! Yes, absolutely. It’s called the Lebert Equalizer and you can find it on PerformBetter.com (and I bet Amazon will have it too!)
It’s hands down one of the best pieces of home equipment I’ve ever bought!