16 minutes and done! Full body HIIT workout

by purelytwins

Short and quick HIIT workout you can do at home. 16 minute bodyweight workout. This workout has modifications for postpartum moms.

No equipment 16 minute HIIT workout you can do at home #homeworkouts #HIIT | purelytwins.com

It was a fun weekend, especially since it was Gary’s first Father’s day. Gary called it his “family fun day.” Whatever Gary wanted to do, we did.

Madison, Jax and I had a wonderful time with daddy. We went out to brunch and enjoyed an early dinner. Madison did great. She got a lot of compliments. She loves looking around and interacting with the people around her.

As busy parents we don’t have a lot of time to work out.

16 minute workouts are just long enough to feel the burn but not too long that you burn muscle. Do you agree? How long do you like to workout for?

As you will see below on the PDF for this purely training workout you will be doing a lot of low jacks. Low jacks are a great cardio move. And you will feel the burn in your quads and calves.

16 minute full body HIIT workout you can do at home

Are you ready to blast fat with this HIIT workout with us?

This workout only takes 16 minutes so no excuses.

*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort while exercising, stop.

Equipment: bodyweight workout – chair needed if you have diastasis like Lori

Style of workout:  bodyweight HIIT

Workout focus:  full body

Set Gymboss Interval Timer to timer to 24 rounds of 10 second rest and 30 second work

Make sure to leave us a comment down below sharing how you liked this workout. We love hearing from you. It’s motivation for us!

16 minute HIIT home workout. No equipment. Burn fat with this full body workout. #HIIT #homeworkout

PT-102-16min-HIIT  (Click to download your pdf)

If you like this workout and looking for more,  check out purely fit life sisterhood where we provide new workouts, weekly workout schedules, nutrition tips, mindset insights and so much more to keep you staying consistent so you get results. 

We suggest for different fitness levels:

B-fits (beginner peeps) – Take your time with this workout. Take breaks when you need it. You can do regular mountain climbers or do the standing version as Lori showed in the video.  Stay as low as you can in the frog jumps.

A-fits (advanced peeps) –  Go for speed and limit your breaks. You can add a pike to the wide leg mountain climbers for more core action.

Postpartum (diastasis recti) – Follow along with Lori. Listen to her modifications in the video for the mountain climbers and modified plank. If you don’t feel comfortable with frontal planks do side planks.

16 minute HIIT workout that is safe for post partum and diastasis recti #postpartumfitness #fitmoms #diastasis | purelytwins.com

Postpartum HIIT workout for moms that have diastasis recti

Are you a mom that has diastasis recti?

You are not alone, Lori does too! Follow along with her as the workout is safe for diastasis.

Make sure you share this with your fellow moms!

16 minute bodyweight HIIT post partum workout #postpartumfitness #diastasisrecti

PT-102-16min-postpartum-workout  (click for printable)

As Lori mentioned in video only do this workout if your gap is 2 fingers or under.

You need to have good control over your core as this has some advanced moves for ladies that have DR.

Check out her other postpartum workouts here. 


Mantra for today’s workout is – I am patient.

There’s enough time to get everything you need to get done today.

We are all busy and running around like a chicken with its head cut off.

Being entrepreneurs (and mom for Lori) there is always something to do. Never ending t0-do lists.

Instead of looking at time as there is no time to do everything, switch your mindset. Think –> I have plenty of time to get everything done. 

We used to be those girls who always talked about how there isn’t enough time. BUT now we no longer focus on time. We focus on our projects. We get excited that we have things to do.

Give it a try and we promise you will see that there is plenty of time.

See you at the next workout. Thanks for the support!! Never miss a workout.

AFF_PFP-2 copy

Other 16 minute workouts: Click on image to see post


*this workout is not diastasis safe

 Can be modified to be DR friendly

Can be modified to be DR friendly


Lori and Michelle

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Please note that affiliate links may pop up on PT occasionally. When you click and purchase we receive a small percentage. This allows us to keep blogging! We greatly appreciate your support!

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Cassie June 22, 2015 - 5:59 pm

You both look great and I love this workout!

purelytwins June 23, 2015 - 9:58 am

Thanks girl!

Kate G June 23, 2015 - 12:13 pm

Just finished this workout- it was great! Thanks ladies!!

purelytwins June 23, 2015 - 8:46 pm

so happy to hear it Kate 🙂 Glad you enjoyed it!

Quick Core Workout Pdf November 5, 2016 - 6:19 pm

[…] 16 minutes and done! Full body HIIT workout – Short and quick HIIT workout … 16 minute workouts are just long enough to feel the burn but not too long that you burn muscle. Do you agree? How long do you like to workout for? As you will see below on the PDF for this purely training … […]


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