GOT 16 MINUTES?
In this post, I’m going to show you how to do a fat-burning workout in just 16 minutes!
Sometimes making the time to exercise in our busy schedules can be a challenge – there always seems to be a never ending list of things to do… and often when we do find the time to fit a workout into our day, we feel like we’d be rather doing something else than hitting the gym!
I know that I have to make time in my schedule to exercise or else I just don’t do it… and so I came up with an easy challenge: The 16 minute workout challenge
WHAT IS THE 16 MINUTE WORKOUT CHALLENGE?
» The 16 minute workout challenge is a challenge that I’ve created to keep us fit and in shape together! We can help each other and keep each other motivated – all year round!
» To take part in the 16 minute workout challenge all that you have to do is 16 minutes of exercise (I’m not kidding – only 16 minutes) 2 or 3 times a week!
» Making the time in a day to do 16 minutes of exercise is really really easy… and when you set a goal that is easy, it’s easier to accomplish the goal.
WHY 16 MINUTES?
→ A recent study has shown that people who do a few minutes of high intensity exercise a few times a week are more likely to lose weight than people who spend a longer amount of time doing low intensity exercise, the same amount of times each. And… 16 minutes is all that you need!
→ Studies have shown that high-intensity exercise done over a short period of time can result in exceptional physical and health benefits, more than low-intensity exercise done over long periods of time.
I have been doing these HIIT (high intensity interval training) workouts 3 times a week (sometimes twice a week, but I aim for 3) for over a year now (nearly 2 years) and I absolutely love it. THE BEST PART? It only takes 16 minutes to perform and then it’s over!
I have seen exceptional results from doing this workout, way more than I ever did from doing long, low intensity workouts – which I did for years and years.
HOW OFTEN SHOULD YOU DO THE 16 MINUTE WORKOUT?
I perform one of these workouts every second day because studies have shown that doing it every day does not add any more benefit to the body.
The body needs 48 hours to recover fully from a high intensity workout and so performing a high intensity workout every day will not benefit you any more than if you do it every second day (or roughly every 48 hours).
THE 16 MINUTE WORKOUT IN 4 STEPS
1. Use the cardio equipment at the gym (the elliptical and the treadmill are perfect) or simply go outside with a stopwatch.
2. Warm up (this does not have to be long, just until you feel warm)
3. Sprint as fast as you can for 30 seconds and then recover until your breathing is back to normal (usually 90 seconds). In your recovery time you will walk if you ran during the sprint.
4. Repeat this combination 8 to 12 times.
Example: Sprint as fast as you can for 30 seconds + recover 90 seconds x 8 times = 16 minutes. Workout over.
HOW TO SWITCH IT UP
» You can just do this 16 minute sprinting workout if you like – but if you’d like to switch up this 16 minute workout, then you can check out these 3 easy 16 minute HIIT workout routines (that don’t involve sprinting)
» 3 x 16 minute workout routines: liezljayne.com/3-easy-16-minute-workouts/
WHAT NOW?
Doing 16 minutes of cardio exercise 3 times a week is a great start… and you can do more if you like!
» I complement this high intensity training with strength training/ resistance training exercises that I do 2-3 times a week, I do these exercises on days that I’m not doing HIIT.
» Strength/ resistance training helps to build lean & healthy body mass and helps to get rid of stored body fat – and doesn’t have to make you bulky! You can doing strength training workouts and still remain petite – it really just depends what kind of exercises you perform! I’m currently giving away my top 5 exercises for losing weight for free over on my blog.
» High intensity cardio is good for keeping you fit, is good for weight loss and is great for keeping your heart healthy!
I hope that this workout helps you to get fit and to achieve your goals!
Liezl Jayne xo
For the best results, one of these workouts should be performed 3 times a week and complimented with a good strength training program and a healthy and well balanced diet …but remember that just doing 16 minutes of exercise 3 times a week is a great start!
Please note that you should be in a fit and healthy state before you perform these workouts. It is always a good idea to consult with your doctor, medical practitioner or fitness coach to see if a new exercise program is suitable for you.
All photographs taken by Ross Charnock for liezljayne.com – Photo’s styled by Liezl Jayne
Hi Leizl,
Great videos. About how many calories would you say if burned during the 16 minute HIIT workout? How would you calculate that? When I do a brisk walk for 1 hour at an average of 3.0 miles per hour I burn approximately 400 calories. But that’s 1 hour a day I don’t get to do it before work which I like with the 16 min.
Thank you!
Thank you! I’ve just started, and I feel really good!
I had a sweet baby girl last July, and my body is just not where it needs to be. I’ve watched tons of healthy weight loss videos, and your videos have just struck a cord with me and make sense. Thank you!
started with my day one! had a 320 calorie breakfast and did a 16 minute HIIT workout which i have GOT TO thank you for! Its easy, fast and does its job. I did the High leg rises instead as i dont wanna go outside… have to dress up and get everything ready which takes up my time! instead i did the 16 minute workout at home. I recommend doing the workout an hour after eating or an hour before. also i did a morning yoga stretch as a warm up! Youre the first person i came across who is actually honestly helping us out! thank you! hope ill be able to burn up my fat in 2 weeks time :)
Thank you so much Lizel! I have also tried many diets over the years and have always struggled with weight loss. I am petite as well at 5ft 3″
Since I have been watching your videos and following your advice I have started to lose weight! Your weight loss
program makes a lot of sense. I have reduced my portions and have stopped eating dairy and sugar. I have replaced the sugar with Stevia, coconut sugar and maple sugar.
I have also gone gluten free, added nut butter and healthy fats. I have been following your recipes to the letter. I now need to add the exercises. I have downloaded your exercise routine, thank you so much! You are
such a special person to share with others your success. I have also shared your info with my daughter Sarah who is 5 ft 2″ and who has struggled with weight ever since she has had 5 children. We are supporting each other. Thank you!
I really like your vidoes they really helpful
Helped me so much!!!!