Plyo Power HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Box jumps
2. Push ups
3. Kettlebell swings
4. Walking lunges
5. Burpee box jumps
6. Sit ups

Bonus: 15 handstand push ups


Leave your reps in the comments below.

My reps for today’s workout:

Box jumps: 23, 22, 23
Push ups: 16, 14, 13
Kettlebell swings (35 lb): 16, 15, 16
Walking lunges: 20, 18, 18
Burpee box jumps: 6, 6, 6
Sit ups: 18, 17, 18

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.

6 thoughts on “Plyo Power HIIT Workout”

  1. That was tough!! I had to take a break in the first two rounds to catch my breath some as I haven’t done HIIT in a few weeks but I finished the last round without a break and I’m drenched in awesomeness!

  2. Did this bright and early this morning! Love the box jump burpees, a good challenge. I am working on building my back and arm strength for wall push ups and pull ups (starting with chin ups), so I could only do the modified wall push up and just got 10.
    15, 14, 15
    19, 17, 20
    16, 16, 15
    22, 21, 22
    6, 6, 6
    13, 15, 15
    Also, what do you recommend as a good warm up for these? Thanks 🙂

  3. Box jumps: 29/28/27
    Pushups: 30/28/28
    KB swings (30#): 18/18/18
    Walking lunges: 28/28/27
    Burpee box jumps: 7/8/8
    Situps: 16/16/15

    Today’s was super tough. I had already gone for a hike, and felt overheated, dehydrated, and tired. But I made it through and feel good now!

    I also spent time in the grass this morning practicing handstands (I’m reluctantly trying to wean myself of the wall). I also tried candlestick rolls for the first time. Fun!

  4. Leg DOMS from hell to start with so hard, hard work but felt brilliant afterwards!!

    Box jumps: 15,12,13
    Push ups: 21,16,15
    (Substitute) Wall Balls: 13,16,12
    Walking lunges: 23,24,23
    Burpee box jumps: 5,5,5
    Sit ups: 21,21,22

    Timed and recorded by my eight year old daughter who was SUPER strict on the count and even disallowed one wall ball for poor form!!! Tough coach.


Leave a Comment