No Equipment Super Sweaty HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Burpees
2. Air squats
3. High knees
4. Reptile push ups
5. Jump lunges
6. Plank pike jumps

Bonus: 20 V ups + 20 T plank twists / side

Leave your reps in the comments below.

My reps for today’s workout:

Burpees: 9, 9, 9
Air squats: 24, 23, 23
High knees: 113, 112, 113
Reptile push ups: 15, 15, 16
Jump lunges: 24, 23, 24
Pike jumps: 32, 31, 34

+ 20 v ups + 10 pull ups

Did you do this workout?

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2 thoughts on “No Equipment Super Sweaty HIIT Workout”

  1. Hi Krista!

    So I was a bit of a barrel in January, tipping the scales at 85kg (considering I am only 5 feet 5, I literally was almost a barrel). Have worked rather hard since then, though not as hard as I’d have liked, owing to unavoidable stuff that was going on, and now I weigh 70.5kg. Problem is, I seem have hit the feared ‘plateau’. I know I need to take it to the next level and I am going to start doing HIIT soon. My question is, what should I ideally eat before doing it and when?

    Also, can I just say, you’re doing a tremendous job with this site. I appreciate your no-frills, concise and to-the-point approach on this site.As opposed to that on some others where one has to listen to things like ‘HEY I AM GOING TO CHANGE YOUR LIFE BUT NOT BEFORE I TELL YOU I HAVE 40 CERTIFICATES FROM SHADY PHYSICAL ED INSTITUTES AND INUNDATE YOUR MAILBOX WITH LINKS TO LONG, ANNOYING VIDEOS’

    Sorry I have jabbered too much. Thanks again and may you be even more successful in the future!

  2. Phew!

    Just completed this workout as I was looking for something with no equipment that I could blast out in 12 minutes. Managed reps as follows:
    Burpees 9, 8, 8.5 (timer buzzed as my chest hit the floor!)
    Air Squats 24, 24, 22
    High Knees 101, 104, 103
    Reptile Push Ups 12, 14, 16
    Jump Lunges 25, 25, 26
    Plank Pike Jumps 20, 23, 24 (really struggled with these- legs were burning!)

    Thanks for the great workout as always ☺️


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