16-Minute Workout

Posted on Thursday, October 27th, 2011 at 5:32 am


Hi Everyone,


Whether you’re a full-time student, a stay-at-home mom, or have full-time career, it’s easy for real life to get in the way of healthy habits. 


That’s why it’s so important that you prioritize your time and make healthy eating and exercise a top priority. 


Otherwise, daily distractions like checking your email, calling your friends, cleaning the house, watching your favorite tv show etc, will eat up your time.


And before you know it, the day has passed.  This is why I love the workouts that I’m sharing with you. 


As a busy mom of four young children, I don’t have the luxury of going to a gym or spending an hour a day to exercise. 


I need my workouts to be short, intense, and effective and these routines do just that. 


I encourage you to give them a try and see and feel the benefits for yourself.    



Workout Details:


Set your interval timer to 6 rounds with two intervals: 10 seconds of rest and 30 seconds of work.


If you don’t have an interval timer, just keep track of your time on a watch that has a second hand.


There are 4 different exercises and each exercise will take you 4 minutes to complete. 


You will do 6 rounds for each exercise and you will push yourself as hard as you can during the 30 second intervals.


This is how the intervals work: 


Round 1:  10 sec rest then perform the 1st exercise as hard as you can for 30 seconds


Round 2: 10 sec rest then do the 1st exercise again for 30 seconds as hard as you can




After you complete all 6 rounds of the first exercise, take a sip of water and catch your breath before moving onto the second exercise. 


Reset your timer before starting the next exercise, and so on.


Here are the exercises:


1. 4x High Knees to 4x Sumo Push-Ups: 

The high-knee running activates your cardiovascular system, while the sumo push-ups target your upper back, chest, triceps, and shoulders, and core.  This exercise is also considered a full-body exercise because the change in levels (high to low) creates a challenge for the entire body.


2. Squat to 1-Leg Stand Up:  

This exercise targets the thighs and glutes (bum).  Make sure that push up from your heels as you stand back up using one leg. Keep alternating legs throughout the exercise.


3. Elbow Plank to Hand Plank: 

This exercise targets the core, shoulders, and triceps.  Alternate arms at each interval.  For example, from the elbow plank, use the right arm first to push yourself up into the push-up position.  The next round, use the left arm to push yourself up into the plank.


4. Crab Crunches x 2: 

This exercise mainly targets the core, hamstrings (back of thighs), and glutes (bum).  It requires alot of coordination and balance to perform so many stabilizer muscles are activated throughout the range of motion.


Beginner Variation Tips:


1. 4x Jog to 4x Box Push-Ups:  

If the jog is too challenging, simply raise your knees up as high as you can.


2. Single Leg Squat: 

Make sure that you bend the knee and not at the waist.  You want to keep your chest tall and head up.  Only go down as far as you can and maintain balance by placing your foot on the ground after each squat.


3. Elbow Plank to Knee Rest: 

Hold the elbow plank for 2 counts before resting on your knees. Tuck your belly button in towards your spine to protect your lower back and keep breathing throughout the exercise.  Make sure that your head, torso, and legs are aligned.


4. Crab Knee Tucks: 

Remember to keep your bum off the floor throughout the exercise by squeezing your bum and raising your hips up.




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