16 Minute Workout Challenge

16 Minute Workout Challenge


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


» 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.


→ 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.


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).



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.


» 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/



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