Workout type: 16 minute
Timer setting: 24 x :10 x :30
1. Double unders
2. Triceps dips
3. Jump lunges
4. Plank pike jumps
5. High knees w/ jump rope
6. Knee raises
Bonus: Handstand hold
Leave your reps in the comments below.
My reps for today’s workout:
Double unders: 44, 46, 44, 45
Dips: 9, 10, 8, 8
Jump lunges: 28, 27, 26, 26
Pike plank jumps: 32, 30, 30, 27
High knees w/ jump rope: 88, 94, 92, 97
Knee raises: 19, 17, 18, 18
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4 thoughts on “Beach Ready Full Body HIIT Workout”
Finally a workout program I can do. Before this, I would start out each week motivated to start my workout regime. By Tuesday, I would quit. My workouts were too long. Now, I don’t even really wake up earlier than normal. I get up, shave, brush my teeth and take a dump. I then proceed to my backyard and do these workouts (I also have the app). I’ve done these workouts for two months straight! I already owned a speed rope, dip station and pull up bar. I have since invested in a 24″ box, a 50 pound kettle bell and a sand bag. I also enjoy the body weight only workouts. Thanks for the awesome workouts!
PS (After watching the punching video, I am afraid of Krista)
That’s so awesome Jesse! I’m really glad to hear you’ve been able to stick with it and that it works in your schedule. And your detailed morning also made me laugh 🙂
And, lol, you’re not the first one to say that 🙂
Krista, SInce I joined the 12min. super athlete plan (2months ago), my judo fellows keep telling me each week that I have gotten stronger! I just cannot do double unders and keep doing high knees instead. Can I do anything else? Besides do you have any hints on how I can strengthen my hamstrings and my carves!?!? THANK YOU!!!
Yay! Second ever 16-minute workout!
Single unders: 70/84/80/82
Triceps dips: 18/18/16/17
Jump lunges: 39/40/40/41
Pike jumps: 49/47/47/45
High knees (no rope): 140/132/132/128
Knee raises: 23/23/24/23
For time reasons, I switched up this week’s “bonuses” and did 15 handstand pushups rather than the handstand hold. I then jogged about 2.4 miles as a “cool down” and an excuse to see all of the beautiful flowers on campus and get some Colorado sun! I hadn’t run for about 2 years, but still felt like I was better at running than I was when I stopped! These 12-minute workouts certainly get you in good shape! Thanks, Krista!