Super Strong Arms HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. High knees w/ jump rope
2. Handstand push ups
3. Squat jumps
4. Push ups
5. High knees w/ jump rope
6. Mountain climbers

Bonus: 50 air squats

Leave your reps in the comments below.

My reps for today’s workout:

High knees w/ jump rope: 96, 93, 95
Handstand push ups: 9, 8, 7
Squat jumps: 22, 21, 22
Push ups: 14, 13, 13
High knees w/ jump rope: 94, 93, 93
Mountain climbers: 77, 78, 77

Did you do this workout?

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11 thoughts on “Super Strong Arms HIIT Workout”

  1. Holy Freaking Crap! Handstand pushups kicked my butt! Had a hard time just getting up into a handstand against a wall the 2nd & 3rd sets. But I did what I could and worked my butt off. Thanks for the whooping!

  2. Agreed, that one was hard. I just subbed incline pushups and then diamond pushups for the second pushup set for some variety. Had to sit down for about 10 minutes afterwards, that one was a good kind of rough.

  3. High knees w/ jump rope: 60, 50, 37
    NORMAL push ups: 7, 6, 7
    Squat jumps:12, 13, 14
    Push ups: 6, 8, 6
    High knees w/ jump rope: 50, 40, 37
    Mountain climbers: 30, 48, 45


  4. I wonder about the name you gave your workout. You only have two exercises in there that do something for the arms: the regular and handstand push-ups, that both involve the triceps.

  5. I do not quite get how the timing in the workouts go do you do 30 sec and then 10 sec rest and then it is obviously longer then 12 min?


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