6 Minute High Intensity Superhero Workout

6 minute high intensity superhero workout

Sometimes you just want a short, to the point workout for when you really don’t have any time or just want to get a little extra energy out.

So that’s why I put together this fun 6 Minute High Intensity Superhero Workout for you guys. Because, really, everyone should be training like they’re going to be a superhero someday!

And since this workout requires zero equipment and it’s only six minutes long, you really have no excuse not to do it.

Here’s the workout:

The 6 Minute Superhero Workout


Workout equipment:

Workout type: 6 minute

Timer setting: 12 x :10 x :20

Watch the short video below to see the workout in action:

Here’s what you’re going to be doing:

Step #1: You’re going to set an interval timer for 12 rounds of :10 and :20 intervals.

Step #2: On the :20 intervals, you’re going to be rotating between four different exercises:

1. Long jumps
2. Burpee lateral jumps
3. One legged burpees
4. Mountain climbers

Step #3: Here’s where it gets really fun. On the :10 intervals, you have two options. You can either:

1. Kick up into a handstand . You’re going to try and hold your handstand for the entire :10, but don’t worry if you can’t hold it—just keep kicking up until the timer beeps and then move on to the next exercise. You can also hold a handstand against a wall if that’s easier for you.

2. Hold a plank . If a handstand hold is a little intimidating for you at this point, simply hold a plank for the entire :10 between exercises.

And that’s it! It’s a super fun, super effective workout that only takes six minutes, so don’t tell me you don’t have time to do it.

Work hard and have fun. No excuses!

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5 thoughts on “6 Minute High Intensity Superhero Workout”

  1. Hey Krista,
    I think I have been doing your HIIT workouts for almost two years now. Yesterday I encountered a scale for the first time in about 2 years. People have been commenting on how much weight I have lost and I am at least two dress sizes smaller. Now, get this: I lost 3lbs!!!!! Lol- how amazing is that! It means, as I can attest, I have gained an enormous amount of muscle and lost a whole lot of fat. I am so thrilled! Not that I needed any extra convincing as to how awesome HIIT is. And it all started with one of your handstand posts. Thanks for all you do!

    • Christina, you just made my day! I’m SO happy to hear you’ve had such amazing success, I’ve seen your progress over the past couple of years and it’s just so awesome, I’m so proud! I’d love to feature your story on the site – I’m going to send you an email 🙂

  2. I have an excuse…but I want a solution. I have jumpers knee right now that gets worse with burpees and squats, what are some alternatives for a quick and equipment free HIIT workout.
    Thanks…from sore knees

  3. Krista

    Me and flower share the same problem….knees injury. Please share with us some insane workouts without making us suffering more


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