12 Minute No Equipment Necessary HIIT Workout


Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Jump lunges
2. Push ups w/ double knee touch
3. High knees
4. Air squats
5. High knees
6. Sit ups

Bonus: 2 minute Handstand hold

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Leave your reps in the comments below.

My reps for today’s workout:

Jump lunges: 29, 27, 27
Push ups w/ double knee touch: 8, 8, 8
High knees: 115, 113, 114
Air squats: 24, 23, 24
High knees: 113, 116, 115
Sit ups: 15, 16, 16

Did you do this workout?

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6 thoughts on “12 Minute No Equipment Necessary HIIT Workout”

  1. Started my Spring Break with this workout, and I’m so excited I have to share. I set personal best totals in every single exercise (and I have been working on this for quite awhile, just not often brave enough to post totals :))

    Jump lunge: 22!, 22, 21
    Push Up Double Knee Touch: 7!, 7, 7
    High Knees: 99, 103, 104
    Air Squats: 18, 19, 21!
    High Knees: 102, 103, 105!
    Sit Ups: 10, 11!, 11

    Thanks for a great workout!

    Reply

  2. 2 minute handstand hold? Are you serious, girl? That requires very strong shoulders and core. Can’t wait to see you holding handstand for 2 min.

    Reply

    • Wohoo – 50sec handstand hold. That is a first! Didn’t think I could do this since I haven’t practiced them in a while and last time I tried I was done by 35 – 40 secs. Happy here!

      Reply

  4. Great workout! I loved it and found I pushed hard on this one tonight. Definitely room for improvement, so a goal to work towards this week. No handstand will try on the next round.
    Jump lunges: 30, 29, 26
    Push ups double knee touch: 8,9,10
    High knees 86, 85, 92
    Air squats: 23, 24, 23
    High knees: 85, 90, 90
    Sit ups: 15, 14, 12

    Reply

  5. A lot of traveling lately, and didn’t do this workout Monday but got it in today after doing todays set. Yay for good sweaty workouts.
    jump lunges: 20, 24, 21
    pushups with knee touch:6,8,8
    jump rope fast pace (hard to count): approx 1 min, 30 secs, 45 secs (maybe 60 reps)
    air squats: 22,23,20
    jump rope fast pace: 45 sec (70?), 30 sec (60?), 40 sec (61?)
    sit ups (different styles): 12, 20, 12

    followed by some pull up work

    Reply

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