0:000:00
16-minute Intermediate Cardio Hiit Workout for Weight Control
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
16-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:This workout consists of 15 high-intensity exercises performed in intervals to enhance cardiovascular fitness and promote fat loss, utilizing bodyweight movements for a full-body challenge.
🏃 Guide
This workout is designed for individuals looking to enhance their cardiovascular endurance and manage weight through high-intensity interval training. It effectively combines bodyweight exercises to elevate heart rate and promote fat loss.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength and tone
Step-by-Step Guide
1
Half Burpees
Start in a standing position, drop into a squat, kick your feet back into a plank, then jump back to standing. Feel your heart rate increase and maintain a strong core. Safety note: Avoid if you have wrist issues.
2
Clap Unders
Jump while bringing your knees up to clap under your legs. Focus on driving your knees high and maintaining rhythm. Safety note: Ensure a soft landing to protect your joints.
3
Climb the Rope
Lift your knees alternately while reaching your arms overhead as if climbing a rope. Engage your core and feel the stretch in your arms. Safety note: Modify by reducing the range of motion if necessary.
4
Truffle Shuffle
Shuffle side to side while touching the ground. Keep your knees bent and feel the lateral movement in your legs. Safety note: Maintain a stable core to avoid strain.
5
Mountain Climbers
In a plank position, alternate bringing your knees to your chest quickly. Feel your core engage and maintain a steady pace. Safety note: Keep your wrists aligned under your shoulders.
6
Jumping Jacks
Jump while spreading your arms and legs wide. Feel the full-body engagement and increase your heart rate. Safety note: Modify to step out if jumping is uncomfortable.
7
Reverse Lunges
Step back into a lunge, keeping your front knee over your ankle. Feel the stretch in your hips and quads. Safety note: Maintain a straight back throughout the movement.
8
Sprints
Run in place or sprint forward, driving your knees up. Feel the intensity increase and push your limits. Safety note: Listen to your body and ease off if you feel discomfort.
9
Power Knees
Drive your knee up towards your chest while keeping the other foot planted. Focus on core engagement and balance. Safety note: Modify the height of your knee lift if necessary.
10
Squats
Lower your body as if sitting back into a chair, keeping your weight in your heels. Feel the activation in your quads and glutes. Safety note: Keep your back straight and avoid rounding your shoulders.
11
Plank Thrusters
From a plank position, jump your feet towards your hands and back out. Feel your core and shoulders working. Safety note: Modify by stepping instead of jumping if needed.
12
Running Punches
Run in place while throwing punches. Feel the coordination and increase your heart rate. Safety note: Keep your core tight to protect your back.
13
Squat and Twist
Perform a squat and twist your torso to one side as you rise. Feel the rotation in your core. Safety note: Ensure your knees stay aligned with your toes.
14
Burpees
Drop into a squat, kick back into a plank, perform a push-up, jump back to squat, and explode up. Feel the full-body engagement. Safety note: Modify by stepping back instead of jumping if necessary.
Safety Notes
Avoid if you have chronic back pain, knee issues, or any cardiovascular conditions.
Duration: 16m 22s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityPrediabetesHypertension
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Knee Disease
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#16 min#medium length#HIIT#Cardio#intermediate#None#Full Body#high