{"id":6514,"date":"2015-05-16T14:19:10","date_gmt":"2015-05-16T18:19:10","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6514"},"modified":"2016-02-23T16:34:59","modified_gmt":"2016-02-23T21:34:59","slug":"fun-16-minute-bodyweight-challenge","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/fun-16-minute-bodyweight-challenge\/","title":{"rendered":"Fun 16 minute bodyweight challenge"},"content":{"rendered":"

Fun 16 minute bodyweight challenge<\/h1>\n

If you\u2019re super busy today or you missed your workout, then you\u2019re going to love this\u00a0brand new \u00a016 minute bodyweight challenge<\/p>\n

The best part is\u2026 it\u2019s actually FUN, too.<\/p>\n

Here\u2019s the deal\u2026<\/p>\n

– It\u2019s only 16 minutes (plus a quick warm up), low impact and suited to ALL fitness levels.<\/p>\n

– You will NOT need a single piece of equipment \u2013 not a pair of dumbbells, not a pull-up bar, not even a stability ball.<\/p>\n

– Heck you don\u2019t even need to leave your house!<\/p>\n

And that easily makes this 16 minute challenge one of the most convenient ways to blast away body fat anywhere, anytime.<\/p>\n

Ready to rock?<\/p>\n

Of course you are!<\/p>\n

Fun 16 minute bodyweight challenge<\/h2>\n

Before you start, here\u2019s 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\u2026 but don\u2019t underestimate it!<\/p>\n

Do 2 rounds of the following with 5 seconds transition between the moves:<\/p>\n

(A) Single leg glute Bridges x 30 seconds (in round 1, do your right leg. Round 2, left leg)
\n– 5 seconds transition<\/p>\n

\u00a0\"single<\/p>\n

(B) Stick Ups x 30 seconds
\n– 5 seconds transition<\/p>\n

\"stick<\/p>\n

16 MINUTE ZERO EQUIPMENT AND NO IMPACT
\nTOTAL BODY WORKOUT<\/h2>\n

Depending on your current fitness level, set your timer for:<\/p>\n

Beginner 30 seconds work, 30 seconds rest
\nIntermediate 40 seconds work, 20 seconds rest
\nAdvanced 45 seconds work, 15 seconds rest<\/p>\n

Do as many reps as you can (with perfect form) in the specified time. Repeat for 4 rounds!<\/p>\n

(A) Walkout to Cross Body Mountain Climber:<\/strong> 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 \u201cmetabolic disturbance\u201d like no other \u2013 so you burn MORE fat in less time.<\/p>\n

\"Walkouts<\/p>\n

(B) Prisoner Reverse Lunges:<\/strong> Alternate legs. Take a big step backwards. Drop your knee down so it\u2019s an inch off the floor. Drive the weight through the heel of your working leg and squeeze your butt to boost your burn.<\/p>\n

\"prisoner<\/p>\n

(C) Crab Crawls:<\/strong> 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.<\/p>\n

\"crab<\/p>\n

(D) Prisoner Squats:<\/strong> Interlock your hands behind your head. Push your hips back first, then lower yourself until your thighs are parallel to the floor. If it\u2019s too hard to keep your hands behind your head, put them our straight in front of you.<\/p>\n

\"prisoner<\/p>\n

Here\u2019s where the fun challenge comes in\u2026<\/strong><\/p>\n

For every exercise you do, count your reps. Your goal is to do as many total reps as you can, with perfect form.<\/p>\n

Add up all your reps, and that\u2019s your score.<\/p>\n

How did you go?<\/strong><\/p>\n

Under 150 total reps => Keep up the good work!<\/p>\n

151 \u2013 250 total reps => Workout Queen!<\/p>\n

251 \u2013 299 total reps => Workout King!<\/p>\n

300 + total reps => You are ACE!<\/p>\n

Let me know your score in the comments box below. Most importantly, keep track of YOUR numbers and say goodbye to unwanted pounds!<\/p>\n

If you want more awesome fat burning, bodyweight cardio workouts like this, click here.<\/span><\/a><\/span><\/strong><\/p>\n

==><\/span> Get Bodyweight Cardio 500 here<\/a><\/span><\/strong><\/p>\n

Rock on!<\/p>\n

KV<\/p>\n

 <\/p>\n

\"how<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Fun 16 minute bodyweight challenge If you\u2019re super busy today or you missed your workout, then you\u2019re going to love this\u00a0brand new \u00a016 minute bodyweight challenge The best part is\u2026<\/p>\n","protected":false},"author":1,"featured_media":6525,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,75,425,5],"tags":[667,77,54,576,666,668,669],"class_list":["post-6514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-bodyweight-exercises","category-bodyweight-workouts","category-fat-loss-workouts","tag-16-minute-zero-equipment-workout","tag-at-home-workout","tag-bodyweight-workout","tag-faster-fat-loss","tag-fun-16-minute-bodyweight-challenge","tag-no-impact","tag-total-body-workout"],"aioseo_notices":[],"yoast_head":"\nFun 16 minute bodyweight challenge<\/title>\n<meta name=\"description\" content=\"Frustrated with weight gain? 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