HIIT interval that will leave your whole body burning by the end and it takes just 16 minutes to do. HIIT workout to do at home!
hiit power interval 16 minute online homeworkout purelytwins

Good Monday morning purely fit friends!

Is it just us or do the weekends seem to go by faster and faster?

Over the weekend we caught up on some work projects plus ran some errands, enjoyed some play time and did house chores. Fun times. And guess what the best part was about our weekend?? We filmed a new grain-free flourless recipe for you guys! We actually made this recipe the first time back in April and now that we are trying to do videos for our recipes we needed to film the video for it. We can’t wait to share this yummy recipe. Promise you won’t want to miss it!

Today’s purely training workout is another HIIT interval that will leave your whole body burning by the end! Last week’s HIIT was pretty intense, so get yourself ready to do it again with this week’s HIIT power routine.

16 minute interval full body HIIT power workout.

Workout is made up of 4 exercises.

Goal is to push yourself hard in each 30 seconds.

Equipment: free weights (can use just bodyweight)

Style of workout: HIIT power cardio + strength

Workout focus: Full body + core

Set your Gymboss Interval Timer to 24 rounds of 10 and 30 second intervals. Rest for the 10 and work hard during the 30 seconds. This is actually one of our favorite intervals to do!

We love adding weights into our interval HIIT workouts to push our bodies on a different level.

Our purely fit sisters know how much we love incorporating strength and cardio together.

Keep track of how well you do in each interval so the next time you do this workout you can see your progress.  And you can control the intensity of this workout by using heavy weights or not and by how fast you move in each exercise.

Stop making excuses and go out today to kill it in this interval workout!! Believe in yourself that you can do it!  It’s your time to make a change in your life, in your body… one workout at a time.

interval pregnancy safe second trimester hiit power workout purelytwins

Lori filmed this during her first pregnancy when she was in her 2nd trimester (she did this workout at the end of her 24 weeks and felt good doing it). Follow along with the modifications mentioned in the video and as always listen to your body! We do provide modifications below for pregnancy to help protect from diastasis recti. Knowing what we know now we do not recommend this in 3rd trimester and provide safe modifications for second trimester but it is safe to do first trimester.

Here is the HIIT power workout breakdown.

Don’t forget to PIN this workout to try this week and come back to let us know how you liked it! Use hashtags #purelytwins #ptsisters so we can support one another.

HIIT interval that will leave your whole body burning by the end and it takes just 16 minutes to do. HIIT POWER workout to do at home!

purely training HIIT power interval workout #66  (click to download your free printable)

We suggest for different fitness levels:

B-fits (beginner peeps) – Take breaks when needed. Omit the jumping as we show in the video. Use bodyweight if just starting off or light free weights. Do just 12 rounds instead of 24.

A-fits (advanced peeps) – Limit your breaks. Use moderate-heavy weights. Go for speed and power.

FIT moms (pregnancy recommendations) – Do the modifications mentioned in the video.  Follow along with Lori.  Use light-moderate weights or just body weight. Omit the jumping when it becomes too much. Great for first trimester. Second trimester we recommend reducing the jumping and do shoulder press into a squat – do not do the full burpee and for the renegade row omit doing it and replace that exercise with side plank lifts. Do not recommend for third trimester.

Go warm-up and then come workout with us.

HIIT power interval workout that works the full body to burn fat.

*disclaimer: make sure to consult with your doctor before trying anything new with your workout routine.

What is your workout for today?

How was your weekend? what was a highlight from your weekend?

What or who keeps you motivated to follow your dreams?



SISTERhood raw threads workout tanks purelytwins fit gear Wearing: Crops and sisterhood reindeer tanks from Raw Threads


Lori and Michelle

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11 thoughts on “16 minute HIIT power workout

  1. Oh how I love renegade rows! And burpees, so this is perfect.. Thanks for all the great workouts you share, you girls are the best!

    Posted on June 16, 2014 at 9:36 am
    1. glad you are loving the workouts as we love creating them for you! renegade rows are the best

      Posted on June 16, 2014 at 10:04 am
  2. Renegade rows are one of my favorite (underutilized, in my opinion!) exercises … I love all your workouts, but have a feeling I will definitely love this one! Thanks for sharing. And YES – weekends go so quickly!

    Posted on June 16, 2014 at 10:13 am
    1. totally agree Megan. And so happy you are loving our workouts, this makes us so happy to hear 🙂 xoxo

      Posted on June 16, 2014 at 1:27 pm
  3. So excited to do this one today! I have 2 ten pound dumb bells which I think will be perfect for the strength component 🙂 Thanks guys!

    Posted on June 16, 2014 at 11:22 am
    1. awesome Maria!! enjoy the workout hugs

      Posted on June 16, 2014 at 1:27 pm
  4. definitely want to try the row + half burpee — great move!

    Posted on June 16, 2014 at 11:33 am
    1. thanks Hillary!

      Posted on June 16, 2014 at 1:27 pm
  5. Your workouts always look so fun and awesome! I love how you both have such positive energy in everything. Thanks for another great HIIT workout!

    Posted on June 16, 2014 at 12:52 pm
    1. thanks Alison we love what we do 🙂 xoxo

      Posted on June 16, 2014 at 1:28 pm