3 Easy 16 Minute Workouts

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A 16 MINUTE WORKOUT YOU’LL LOVE

In this post, I’m going to show you 3 easy 16 minute workouts that you can easily do at home. They’re simple, easy and great for boosting the metabolism.

Recent studies have 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 also 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.

Join my 16 minute workout challenge – All that you have to do is 1 x 16 minute HIIT workout 2 or 3 times a week!

I have been doing these HIIT (high intensity interval training) workouts 3 times a week (sometimes twice a week) for over a year now (nearly 2 years) and I absolutely love it! This workout only takes 16 minutes to perform and then it’s over!

I have seen exceptional results from doing this, way more than I ever did from doing long, low intensity workouts – which I did for years and years.

WHY 3 TIMES A WEEK?

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).

→ Join my 16 minute workout challenge – All that you have to do is 1 x 16 minute HIIT workout 2 or 3 times a week!

HOW DO I GET THE BEST RESULTS?

I complement this high intensity training with strength training/ resistance training exercises that I do 2-3 times a week, I usually 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 helps you in achieving your health & body goals (and getting fit)!

Liezl Jayne xo

Workout 1: 30 Second Sprints

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 walk until your breathing is back to normal (usually 90 seconds).

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.

Workout 2: 30 Second High Knee’s

1. Warm up (this does not have to be long, just until you feel warm)

2. Use a stopwatch to time yourself

3. For 30 seconds do as many high knee’s as you can (as fast as you can)

4. Rest for 90 seconds

5. Repeat workout 8 times

Example: Do as many high knee’s as you can for 30 seconds + rest 90 seconds x 8 = 16 minutes. Workout over.

Workout 3: 30 Second Steps

1. Warm up (this does not have to be long, just until you feel warm)

2. Use a stopwatch to time yourself

3. Use a stepper (like those small plastic Reebok steppers – not a machine) at the gym or a set of stairs & step back and forth, up & down one step (or two if you want to) as fast as you can for 30 seconds

4. Rest for 90 seconds

5. Repeat this combination 8 times

Example: Step as fast as you can for 30 seconds + recover 90 seconds x 8 = 16 minutes. Workout over.

For the best results, one of these workouts should be performed 2 or 3 times a week and complimented with a good strength training program and a balanced diet.

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