16 minute interval cardio workout #purelyfitlife

by purelytwins

16 minute interval cardio workout you can do at home to burn fat and build lean muscle. Perfect for busy women and moms.

purely fit life 16 minute interval workout

A fun fast moving 16 minute interval cardio workout.

This workout has a mix of cardio and strength.

We added in two new exercise moves in this workout, new even for us. Superman clapping push-ups anyone?  What about 3 part in and out abs?

In addition to those new moves, we incorporated some other moves that we love but have never done yet in a #ptsisters workout –>Single arm get-ups!

Get excited friends! This will get the heart rate up and will build up those muscles.

You just need a free weight for this workout. If you do not have one, maybe get a water bottle or something.

Here is the workout breakdown:

16 minute interval cardio workout you can do at home to burn fat and build lean muscle. Perfect for busy women and moms.

16 min interval -pfl #27 (click for printable)

We suggest:

  • A-fits (advanced peeps) : use weights that challenge you for the plank swings– try to do 8-10 lbs (or more). Push yourself, limit your breaks.
  • B-fits (beginner peeps): use your body weight and go at your own pace.  Take breaks when needed. Step feet up and back for in and out abs.

Time to workout. Do a warm-up and meet us on the mats!

Remember to warm-up and cool down after this workout! Let us know if you try it out 🙂

life gets better by change

Love this quote. A great reminder that you HAVE to do the work. You cannot just sit around and let life pass you by…or make excuse after excuse.

You want to change your life –> great! And the best part is YOU can change!

You have the power to change your life at any given moment.

So get dressed. Grab a mat and workout with us!

Twins question: What is your favorite exercise move? Try anything new lately?

till next time,



purely twins

Enjoy this 16 minute interval cardio workout. We look forward in working out with you next week!

PS. If you like this workout and are looking for more great real time full length workouts that won’t take hours out of your busy day yet will give you amazing results: Join our online training club to start your fitness journey.

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Taylor @ Liftingrevolution.com September 9, 2013 - 4:05 pm

Great workout and great quote! Favorite move lately? That’s tough but I’ll say pull-ups. Just adding them back in after taking a hiatus so it feels good!

purelytwins September 9, 2013 - 9:16 pm

oh pull-ups we need to do those!! we keep talking about it – hopefully soon

Giselle September 9, 2013 - 4:47 pm

Hi! I’ll definitely try this one (but probably it’ll be on friday because I’m trying the blogilates’ calendar).
I have known a lot people that hate burpees, but, in fact, it’s one of my favorite moves. Another one: planks (that’s why I love your workouts n.n); I like also jumping rope, walking and running, because I feel relaxed and my minds clears up when I do it n.n (it almost doesn’t feel like a workout to me).

purelytwins September 9, 2013 - 9:17 pm

we love burpees too 🙂 and of course planks (yay)

millie September 9, 2013 - 5:07 pm

One arm get-ups sound tough! Can’t wait to try it tomorrow;)

purelytwins September 9, 2013 - 9:17 pm

they are tough but fun too 🙂

Millie September 10, 2013 - 12:01 pm

Well that was intense…sweating allover but feeling great.

purelytwins September 10, 2013 - 12:29 pm

Awesome Millie!! glad you liked it

Kim September 9, 2013 - 5:53 pm

Looks great – can’t wait to try the 1 arm get-ups and the superman with clapping push-up.

purelytwins September 9, 2013 - 9:17 pm

thanks Kim, let us know how it goes 🙂

lindsay September 9, 2013 - 7:19 pm

i love sumo squats. so beneficial. way to make a great workout ladies!

purelytwins September 9, 2013 - 9:17 pm


Allie September 9, 2013 - 8:53 pm

Love the superman into clap push-ups!!! Great stuff ladies and more fuel for my power sculpting classes:-)

purelytwins September 9, 2013 - 9:18 pm

thanks Allie, they were new for us and enjoyed them 😉

Brittany @ Delights and Delectables September 9, 2013 - 9:30 pm

This looks killer girls… in a good way!

Amanda @runtothefinish September 10, 2013 - 1:33 pm

ohh love this! maybe I can try it as I don’t feel up for my 90 min run!! this is exactly why you are part of my post today!

Sara September 11, 2013 - 11:00 am

This is the first workout I have done in over a month, as I was backpacking through Europe. I am so excited to get into a routine and get back into shape. 🙂 Thanks, ladies!

purelytwins September 11, 2013 - 2:23 pm

Glad you liked the workout Sara!

Alison @ Daily Moves and Grooves September 11, 2013 - 6:22 pm

This looks awesome! Love the complex moves to really get the heart rate up. I will definitely try this soon!

toniw January 22, 2014 - 6:19 am

Felt like I needed some cardio so I did this today – loved it! Tough but fun! Got my heart rate up for sure!! Have a great day! 🙂

Let’s all just chill the F out here for a minute. | Goats Do Run January 28, 2014 - 3:57 pm

[…] reopen Monday, Feb 3, but over 80% are still open so we stand a chance at getting in. I did some strength intervals at lunch. Purely Twins have some great quick workouts to do at home or the gym (depending on […]

خرید vpn December 17, 2014 - 6:05 am

thank you


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