Beach Ready Full Body HIIT Workout


Workout equipment:

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

Did you do this workout?

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4 thoughts on “Beach Ready Full Body HIIT Workout”

  1. 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 🙂

  2. 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!!!

  3. 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!


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