Puke Worthy HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Burpees
2. Step ups
3. Tuck jumps
4. Pull ups
5. High knees
6. Knee raises

Bonus: 60 second Handstand and Plank holds!


Leave your reps in the comments below.

My reps for today’s workout:

Burpees: 9, 9, 9
Step ups (using 35 lb sandbag): 10, 9, 10
Tuck jumps: 53, 49, 52
Pull ups (using lightest band): 8, 7, 6
High knees: 119, 117, 116
Knee raises: 19, 17, 17

Did you do this workout?

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4 thoughts on “Puke Worthy HIIT Workout”

  1. 7,7,9- berpees
    10,10,10 using 45lbs sandbag
    35 ,35,35 tuck
    8,8,8 sandbag curls
    Plus bonus handstand, plank and 80 crunches + 140 mountain climbers

  2. picked this one to do at home on a snowed in day!

    9,8,8 burpees
    14, 14, 15 w/ 30lb wts
    39, 40, 40 tuck jumps
    subed handstand pushup since no pull up bar: 12,12, 13 partial
    90,100,100 hi knees
    26, 30,30 alt. knee touches off box (no pull -up)

    did 60 sec handstand facing wall and 60 sec plank.

    I have a big fear of neck injury every time I try and do handstand facing away from wall, my legs are powerful (years of college running) etc, any suggestions how to master facing away from wall?

    • Nice work Kristin! That’s definitely a way to keep warm and out of the snow 🙂

      As for handstands, I totally understand! Here are a few suggestions:

      – Start just getting comfortable being upside down with modified handstands – get in an L shape so that your legs are resting on an elevated surface in a 90 degree angle. Do this for a while instead of regular handstands to build up strength and confidence.
      – Walk up the wall instead of kicking up – you’ll end up facing the wall, but this allows you to walk back out of a handstand rather than kicking out and may give you more of a feeling of control.
      – Practice kicking up and down without actually holding the handstand for very long. Once you feel more comfortable getting in and out of the handstand, you’ll start to lose your fear of falling.
      – Put a pillow under your head. This makes falling much less scary!


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