Jump Around HIIT Workout


Workout equipment: Jump rope, Medicine ball

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. High knees w/ jump rope
2. Ball transfer push ups
3. Double unders or Single unders
4. Lunge w/ chest + overhead press
5. Squat throws
6. Medicine Ball Mountain Climbers

Bonus: 25 Burpee medicine ball slams

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Leave your reps in the comments below.

My reps for today’s workout:

High knees w/ jump rope 98, 97, 98
Ball transfer push ups 13, 12, 12
Double unders or single unders 55, 54, 53
Lunge w/ chest + overhead press 14, 13, 14
Squat + throws 17, 17, 18
Medicine ball mountain climbers 77, 78, 78

Did you do this workout?

3 thoughts on “Jump Around HIIT Workout”

    • The timer settings for all the workouts are the number of rounds x the rest period x the work period. So for a workout that shows 18 x :10 x :30, it would mean you’ll be setting your timer for 18 rounds of 10 second and 30 second intervals. Rest on the 10 second ones, then work as hard as possible on the 30 second ones!

      If the timing is a 16 minute workout that’s 24 x :10 x :30, it’s basically the same thing – set your timer for 24 rounds of 10 second and 30 second intervals. Rest on the 10 second ones, then work as hard as possible on the 30 second ones!

      Reply

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