No Holding Back HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 12 x :10 x :50

1. Burpee pull ups
2. Sandbag squats
3. Step ups
4. Plank jumps


Leave your reps in the comments below.

My reps for today’s workout:

Burpee pull ups: 8, 7, 7
Sandbag squats (using 50 lb sandbag): 26, 27, 27
Step ups (using 35 lb sandbag): 18, 18, 16
Plank jumps: 47, 44, 50

Did you do this workout?

Sign up for Krista's Movement + Mindset Mastery newsletter to get your FREE eBook, 5 Keys to Building Mental and Physical Fitness. You'll also receive weekly physical and mental fitness-related content to help get you fired up for the week ahead.

3 thoughts on “No Holding Back HIIT Workout”

  1. Hi there, after about 25 seconds of plank jumps I thought I was going to die, so I continued with mountain climbers. I did that for all 3 sets: half plank jumps, half mountain climbers. Or is there a better exercise that you would recommend to work up to full efficiency in plank jumps? Also instead of pull ups I did sandbag rows. Pull ups are still a bit too much for me 😉
    To make up for this I added :50 burpees, :50 sandbag squats, :50 seconds mountain climbers and :50 sandbag rows at the end.
    Another questions: I don’t have a dip station. Is doing reverse push-ups under a table just as effective? The arms are at a different angle, so being the absolute beginner that I am I’m wondering if that makes a big difference.
    So, I think that’s it for now. I’ve been writing a lot the last weeks, I know, I’m just very, very happy with this program, so I hope that’s ok for you!

  2. Hello,

    I purchased the app last week and I am hitting the workouts hard , alternating 12 and 16 minute workouts each day. On Saturday and Sunday I do long walks or easy running.

    Burpees feature a lot I notice !!!!

    Anyway I look forward to each workout in a bizarre sort of way!

  3. Hello there,
    I came across your site because a friend linked to your handstand article (which was lovely) . What an absolutely great idea this is and I love your workouts! They really kick ass and, even though I can do (most of it -pull up,not yet) ,there is no way I can count and remember reps yet either. I really appreciate you putting these together and offering up so much of your knowledge for free.
    Thank you 🙂


Leave a Comment