What equipment do I need for 16-minute Intermediate Cardio Hiit Workout for Weight Control?

No equipment is needed for this workout. You can do it anywhere with just your bodyweight.

Library

Video Details

Name: 16-minute Intermediate Cardio Hiit Workout for Weight Control
Uploaded: 2026-08-24
Duration: 16 min 22 s
Description: 16-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.

...

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Related Workouts