16 minute indoor cardio blast bodyweight HIIT workout

by purelytwins

Looking for a high-intensity, quick cardio session that doesn’t require any fancy equipment and one you can do indoor? This 16 minute workout will get your heart pumping while burning those calories at home!

16 minute indoor hiit cardio workout. Burn calories at home this summer.

After a wonderful weekend away to celebrate our grandfather’s 92nd birthday we are ready to get back into tackling our goals for this new week. We love Sundays for several reasons.  One main reason is for the time to sit down and plan out what goals we would like to focus on accomplishing over the week. We focus on small action steps we can do daily that help get us closer to our goals.

We also took the weekend off from working out. It was a nice relaxing few days. Our bodies and minds needed a short break. We both are feeling refreshed and ready to get our workout groove back on in full force. And a perfect way for us to do that is by sweating hard in today’s 16 minute bodyweight cardio blast workout.

If you are trying to avoid the heat this summer but still want to get your cardio in, this workout is for you!  This workout is safe for post partum moms with diastasis recti like Lori.

Blast calories with this bodyweight indoor HIIT workout

Are you ready to do this indoor cardio workout with us?

This workout only takes 16 minutes and no gym needed, 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:  a small stool or box (optional)

Style of workout:  bodyweight HIIT cardio

Workout focus:  full body

Set Gymboss Interval Timer to timer for 24  rounds of intervals 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 indoor HIIT cardio workout. Post part friendly workout. Cardio blast workout without any equipment. | purelytwins.com

16-hiitbodyweight-pt106(Click to download your pdf)

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

We suggest for different fitness levels:

B-fits (beginner peeps) – Take breaks when you need it. Omit the jumping. Can do 12 rounds instead of 24 rounds if you are just starting off.

A-fits (advanced peeps) –  Push hard. Go for speed and stay low in the squats and lunges.

Post-partum (diastasis recti) – Follow along with Lori. Omit the jumping if it becomes too much.

Pregnant ladies –  If jumping is too much–do a  reverse lunge into a squat – no jump. For the high knees march in place. For the toe taps just raise your legs up and down and no jumping.

HIIT cardio indoor blast workout for post partum moms. Diastasis recti workout.

Fun and fast moving bodyweight HIIT workout for moms and safe for those with diastasis recti to burn some calories while the kids nap

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!

Sign up here to stay up to date with Lori and her post partum journey.

Lori is over 9 months post partum, so her core is stronger than when she first started her post partum fitness journey. Listen to your body.

If you are just starting your post partum journey or realized you have diastasis recti please check out her other post partum workouts here that are great to do to build strength before you do this more advanced workout for the core and pelvic area.


Mantra for today’s workout is – 
I am thankful for my body and the ability to workout.

When was the last time you said thank you to your body? Thankful for all that it does for you?

Take today and the rest of this week and focus on everything your body does for you. When we start appreciating our bodies we no longer find things to pick on.  This is something we coach our clients through –> loving their bodies now!

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

xoxo fab-you-signature-01


Other 16 minute workouts: Click on image to see post 

16 minute workout


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 July 20, 2015 - 5:56 pm

Love your shirts! Great workout!

purelytwins July 20, 2015 - 8:50 pm

Thanks girl!

Kate G July 26, 2015 - 2:17 pm

Just finished this workout- in the fresh air on my deck! It was fun. Thanks ladies and enjoy the rest of your Sunday!

purelytwins July 28, 2015 - 9:58 am

Glad you liked the workout! Great job.

Sarah November 16, 2015 - 4:02 pm

First day of Holiday Boot Camp, what a great workout! Looking forward to continuing 🙂

purelytwins November 16, 2015 - 9:33 pm

Wahoo!! Keep it up.

Amanda Gerek May 18, 2018 - 3:16 pm

This was perfect! I have a busy day today before I have to pick up my kids, so driving 15 mins to and from the gym wasn’t realistic. Got a decent sweat and out of breath from this. Thanks so much 🙂

purelytwins May 18, 2018 - 8:19 pm

Glad you liked it!


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