Action Scene High Intensity Workout 16 min
2013
This high intensity workout is a 16 minute long HIIT interval workout with all bodyweight exercises. Go through a sequence of 8 fun classic exercises mixing cardio, full body and abs exercises along with core strength building exercises. Do it as quick as you can to get as many reps in of each exercise before the beep. Keeping good form is a priority to get the most out of the workout, but moving fast through it provides great cardio and will really boost your metabolism.
HIIT fitness training has been shown to be effective at enabling you to simultaneously lose fat and build muscle. It is one of the quickest ways to lose weight and shape your body. This quick workout, done in 16 minutes, combines the best of fun, fast and effective that you can get in a workout. Yes, fun! Get out your fitness journal and track your reps in it for each workout you do and watch how fast your strength increases.
If any of the exercises are challenging, modify them to make them work for you, or substitute with another bodyweight exercise that works a similar part of the body. Have fun with it, but give it your all to get the most out of it. It is high intensity, so push yourself.
Action Scene High Intensity Workout
Workout Breakdown
16 minutes of intervals
Set your timer for 24 rounds of 10 seconds rest and 30 seconds work and go through the following sequence of exercises three times:
Ninja Jump Tucks
Get Ups
Mountain Climbers
Burpees
Crab Toe Touch
Side Lunge Jumps
One Leg Toe Touch
Plank Walk Down
Action Scene Intensity Workout on Video
My Reps
Ninja Jump Tucks – 5, 5, 5
Get Ups – 6, 6, 6
Mountain Climbers – 32, 31, 30
Burpees – 6, 5, 6
Crab Toe Touch – 24, 25, 23
Side Lunge Jumps – 30, 32, 29
One Leg Toe Touch – 19, 20 20
Plank Walk Down – 8, 9, 8
Exercise Descriptions
Get on your knees, and sit back slightly, then jump legs up so that bottoms of feet are on ground and your body is still low, in a half squat position. Then jump up as high as you can and bring knees up close into torso and touch knees at the highest position. This is one rep.
Lay on mat with knees bent and feet on ground with arms beside you. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up – try to not use hands for support, and get up to standing. Then reverse movement to lie down again and continue repeating these movements. To modify, use your hands for support to help you get up.
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.
Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.
From standing position place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep.
Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.
Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time.
