End of 2013 HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Box jumps
2. Triceps dips
3. Jump lunges
4. Air squats
5. Pike jumps
6. Leg raises


Leave your reps in the comments below.

My reps for today’s workout:

Box jumps: 17, 16, 16
Dips: 14, 13, 14
Jump lunges: 26, 24, 26
Air squats: 24, 23, 24
Pike jumps: 36, 39, 41
Leg raises (using pull up bar): 13, 12, 12

Did you do this workout?

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4 thoughts on “End of 2013 HIIT Workout”

  1. Hey Krista,
    I’m happy I found your site. I thought I was done for with my diagnosis of sacroilitus. I was told no high impact on hard flooring. But that didn’t stop me… Your site has given me confidence. Like you I also experience a lot of anxiety when I don’t exert myself & the energy can become non-productive.
    This is my first 12min. with you…I did modify. Sorry didn’t count my reps today. I’ll get it tomorrow with this one. How often do I change my workout? Can I do this one for a week? Also do you recommend warming up? If so what kind of warm ups? How long before I start my intervals? Thank you for your contribution to free exercise for all. Can’t wait till your App. comes out for android.

    1) knee tucks on rebounder (mini trampoline)
    2) Downward dog-plank-upward dog
    3) alt. front & reverse lunge
    4) air squats on rebounder
    5) pike jumps (killer)
    6) leg raises oops forgot:(

    Happy New Year,
    Pepper 😉

    • Hey Pepper! That’s a lot of questions 🙂 Nice work on your first workout, and that’s great you were able to modify the exercises to work for you. And yes, you can do the same workout for a week if you want, or mix it up (I post new workouts 3x a week). Please feel free to email me at [email protected] with more questions!

  2. Got a dip bar for Christmas used it for the first time today OMG I’m already sore! Didn’t realize I’d be using so many different muscles! Love it 🙂


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