This full body HIIT workout will torch calories and get you sweaty and out of breath in no time. It takes only 12 minutes to do and requires zero equipment. Try it when you’re traveling and don’t have access to a gym!
For this workout, all you’ll need is an interval timer or timer app, and your own bodyweight. Set your interval timer to 18 rounds of 10-second and 30-second intervals, then prepare to rest on the 10 second intervals and work really, really hard on the 30 second ones. Go through three rounds of the following exercises:
1. Jump Lunge-Squat Combo
Start in a lunge position with your knees touching or almost touching the floor. Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear. Repeat with the other leg, then jump back up, but this time, land in a squat position. Repeat sequence with speed and control.
2. Boxer Push Ups
Start in a push-up position with your shoulders directly over your hands. Tighten your abs, glutes, and thighs, then lower yourself down so that your chest touches the floor. Push back up, then bring one knee towards the opposite hand. Lower back down into a push up, then repeat on the opposite side.
3. Speed Skater Lunges
Stand in a side lunge position with one leg bent parallel to the floor and the other leg straight to the side. Jump up explosively as you switch legs. Now the previously straight leg will be bent and the previously bent leg will be straight to the other side. Try and keep your core tight and stay as low as possible as you switch sides as fast as you can.
4. Half Burpees
Start in a squat position with your hands touching the floor. Jump up explosively as you reach your arms up as high as you can. Land back in a squat and repeat.
5. Burpee Lateral Jumps
Stand with your feet about shoulder-width apart with a medicine ball or other obstacle to one side. Jump over the medicine ball to one side, drop down and do a burpee, then immediately jump back to the starting place and do another burpee. Repeat.
Make it harder: Increase the difficulty by adding an obstacle to jump over. The higher the obstacle, the more difficult the jumps will become.
6. Pike Jumps
Start in a downward dog position. Jump your feet up as far as possible and land on one side, pushing up through your shoulders as you do so. Immediately jump to other side and repeat.
- 5 Ab Exercises That Are More Effective Than Crunches
- 18 Exercises For A Toned, Fit Body
- 4-Minute Tabata For Strong, Toned Legs
Krista Stryker, NSCA-CPT is the author of The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight and a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She currently lives in Venice, California, and is a certified personal trainer through the National Strength and Conditioning Association.
From trying her first push up in college, to teaching herself to do pull ups and handstands, Krista is living proof of her philosophy that everybody is an athlete. She has helped tens of thousands of people to unlock their full athletic potential through her 12 Minute Athlete HIIT Workouts app and 12 Minute Athlete blog. You can find her @12minuteathlete on all social platforms.