Crazy Fat Burning 12 Minute HIIT Workout


one arm kettlebell swings_red

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Step ups
2. Pull ups
3. High knees
4. Elevated push ups
5. Squat jumps
6. Leg raises

Bonus: 5-10 Bridges

Leave your reps in the comments below.

My reps for today’s workout:

Step ups (w/ sandbag): 12, 12, 12
Pull ups (using band): 10, 9, 9
High knees: 113. 112, 113
Elevated push ups: 12, 13, 12
Squat jumps: 22, 21, 22
Leg raises (hanging): 11, 11, 12

Did you do this workout?

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3 thoughts on “Crazy Fat Burning 12 Minute HIIT Workout”

  1. Hi Krista! Wondering what alternative exercises could be done for the step ups if you don’t have a box or a sandbag? Thanks!

    • Use a chair or even some stairs! And as for the sandbag, just grab something heavy – it could be a backpack filled with some heavy stuff, a pair of dumbbells, or whatever you have around. You can also do them without any weights, just focus on speed if you do that.

  2. Hi Krista! I love doing your workouts, because I love to workout but I loathe the gym. So, thank you for all you do. I am also more introverted, but everyone thinks I am an extrovert, which ticks me off! Anyway…I have a problem with pull-ups and the bridges b/c I have an abdominal separation (diastasis recti) that I am working on fixing. Any alternatives for that? Thank you!


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