Whether you play some sort of sport, want to get a bit leaner, or are just looking for better long-term health, it’s important to keep up on your conditioning and get your heart pumping and sweat pouring.

That’s one of the reasons I love HIIT training so much—you can get a lot done in a super short amount of time!

So today I want to give you guys a conditioning workout that will take you just 12 minutes to complete and requires nothing but a bench or plyo box and your own body. As usual, you have no good excuse not to do it.

Exercise Instructions

Here’s what you’re going to be doing: Set an interval timer to 18 rounds of :10 and :30 second intervals, rest on the :10 ones and work SUPER hard on the :30 ones.

Go through these exercises:

1. Squat box jumps
2. Seven push up walks
3. Jump lunge burpees
4. Push up plank jumps
5. Side to side squat jumps
6. Mountain climbers

When you’re going through the intervals in this workout, make sure to work as hard as you possibly can during every exercise interval. You’ll get the most out of the workout this way and end up sweaty and tired at the end—which is what you want.

Hold nothing back you guys!