16 minute interval bodyweight workout for busy women

by purelytwins

Here is your home workout to tone and sculpt your full body in just 16 minute. No equipment is needed. When you catch yourself saying, “I don’t have time to workout,” come and do this workout. You’ll feel better when it’s over. You’ll feel more inspired, motivated and focused. Are you in? Fantastic!

16 minute bodyweight HIIT home workout for the busy ladies looking to tone their full body. Looking for a fun uplifting working out to make you feel unstoppable? CLICK to get the follow along video.


Come workout with me in my living room. My #purelyfitlife sisters and bootcampers know this room all too well. When I film workouts on my own I do them at my place. My place is small and I make it work so no excuses that you can’t find a place to move your body. This workout is only 16 minutes long so no excuses you don’t have time to workout. This bodyweight workout requires no equipment so no excuses–you can get fit at home.

Maybe I should have called this workout Your No Excuse Workout ūüėČ
One of the most common issues we hear from women is they can’t seem to find the time to fit a workout in. 

They feel they either have to do¬†cardio¬†or workout for at least 45 minutes or more for it to count. We hope this workout along with the hundred others we’ve shared here on the blog are inspiring you to realize you don’t have to spend hours to see change in your body and you need more than just cardio to change the body. You need exercises that challenge the body from all different angles. And¬†this workout contains all that and more! Most importantly you need a strong mindset to get lasting results because there will be roadblocks that you’ll have to push through.

As personal trainers and lifestyle transformation coaches Lori and I create workouts and schedules for fellow busy women trying to balance their families, business, nutrition and lives. Helping them create a sustainable active lifestyle.

This 16 minute HIIT workout and our #PT16x16 love your body fall home workout challenge are perfect to help you discover what it feels like to WORKOUT LESS TO LIVE MORE. Live more? What does that mean when we say that?

Short answer it basically means more TIME to do other things in your life. Like play with your kids, write a book, start that business, travel more, get more sleep, be more productive, go out with your girlfriends more, etc. You aren’t wasting your time at the gym doing boring cardio. Instead, you’ll be moving your body in a fun yet challenging way that empowers you from the inside out.

Trust us¬†once you start working out less than 30 minutes a day you won’t want to return to hour or longer workouts. Does this make you feel excited? Relieved? Scared?

We understand. We used to be cardio gym addicts. We had to workout for at least an hour and burn a certain amount of calories before we could say our workout was complete. But we never saw results in our bodies (it still didn’t look like we worked out) and we only felt worse about ourselves.

We’ve finally discovered a better way to move the body. It’s fun, effective and attainable. We love doing something different every day for our workouts. It helps keep us excited and motivated.

Please note this is not safe if you have diastasis.

Short effective bodyweight workout for busy women



Share this workout with your girl friends. *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:  none

Style of workout:  bodyweight

Workout focus:  full body

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 and all our #ptsisters! Together we are stronger.

On Instagram? @purelytwinsfitness Make sure to use the hashtag #ptsisters #purelytwins so we can come cheer you on!

 One of the most issues we hear is majority of women can’t seem to find the time to fit a workout in? We have the PERFECT solution for you. 16 minute bodyweight HIIT home workout for the busy ladies looking to tone their full body. Looking for a fun uplifting working out to make you feel unstoppable? CLICK to get the follow along video You'll feel more inspired, motivated and focused. Are you in?

16-minute-hiit-workout (Click to download your pdf)

This workout is a mix of strength and cardio. A great way to get the most of your workout in a short amount of time.

Go HIIT it girl.

My body gives me the opportunities to do the things I love to do.

Mantra for week –¬†My body gives me the opportunities to do the things I love to do.

When you start to do things because you love your body you’ll see nothing is impossible. We create limits in our minds.

BUT you can do anything if you believe.

Are you ready to start fall and the holiday season feeling confident? Full of energy?

Are you ready to transform your relationship with your mind body and soul?

We got you.

Make sure you sign up for our #PT16x16 challenge. These workouts will not only tone your body but build a stronger mind so you can HANDLE anything life throws at you.
Starting Sept 26th. Get ready for mind body spirt 16 day transformation.

The workout challenge is designed to get you to be consistent again with your workouts. To help you learn to love your body through movement.

xoxo Michelle (and Lori)

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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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Kate September 20, 2016 - 9:02 am

Great workout of compound moves. Thanks Michelle!

Elizabeth September 22, 2016 - 8:16 pm

So I have to say that is definitely a “no excuses” workout. I liked that it work my whole body but didn’t take forever. Thank you! I just recently had baby number 4 and am having a hard time getting motivated to stay consistent in my workouts. This was something that I was able to fit in during one of his mini-naps. Do you think that as long as I am doing something, maybe not necessarily at the same time everyday, I will eventually get to my goal of losing this last pesky 30 pounds? Also is it important to find time for cardio along with these types of quick workouts. I have changed my diet dramatically eating clean and cutting out most beverages (need that morning cup of coffee) and only drinking water everyday.

purelytwins September 24, 2016 - 3:51 pm

Glad you enjoyed the workout. Our short effective workouts would be great to do to help you lose those last 30 pounds. It will take time but if you stay consistent you’ll reach your goal. Have you seen our 16 day workout challenge? http://purelytwins.com/2016/09/12/home-workout-challenge-for-your-mind-body-spirit-16×16/ And if you just add in daily walks you really don’t need to do long hours of cardio. Our workouts are a mix of cardio and strength so you get the most of your time. Also take 2 minutes a day to visualize yourself at the weight you desire. Imagine how you would feel, what would you be doing.

The Sunday Skinny 9/25/16 - Skinny Fitalicious September 25, 2016 - 7:01 am

[…] 16 Minute Interval Workout For Busy Women –¬†I’m sure you have 16 minutes. Something is better than nothing. […]

pmiller November 8, 2016 - 4:27 pm

Thanks for sharing. Sometimes it is hard to find time to workout, so I am always searching for quick workouts to do when I have a little bit of time. I will give this a shot, thanks again!

Ruth December 29, 2016 - 2:04 pm

Such a great workout! It got me breathing hard and I feel great. Thanks for the workout video, too!

purelytwins December 30, 2016 - 12:52 am

Glad you enjoyed it girl!

Harry January 18, 2017 - 9:47 am

Great workout for me! Thanks Michelle

purelytwins January 19, 2017 - 10:48 pm

Glad you enjoyed it.

Cindy April 8, 2017 - 3:37 am

HIIT sure way to burn those fats! I do a 15 minute cardio before. But HIIT helps me lose fats faster.

purelytwins April 9, 2017 - 1:10 pm

Yep HIIT is great.


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