Minimal Equipment Apartment-Friendly HIIT Workout (+ Video!)

apartment-friendly HIIT workout

I’ve gotten a lot of requests lately from you guys for a workout that you can still do if you live in an apartment or somewhere where you can’t make a lot of noise.

So that’s why I decided to put together (and film) today’s apartment-friendly HIIT workout—to show you that you really can get a good workout in anywhere, even if all you have is a tiny apartment and can’t jump around (unless you want your neighbors to hate you).

This workout uses very little equipment so that you’ll have ZERO excuses not to do it. As you’ll see, I do use a medicine ball in one of the exercises, but if you don’t have one you can still do this workout! Just grab a dumbbell, a heavy book or something similar for the medicine ball twists.

And remember, the key to these workouts is to work as hard as you possibly can. They’re short, so you really have to give them your all! Work hard and you’ll get stronger and fitter before you know it.

Here’s your minimal equipment apartment-friendly HIIT workout:

Workout instructions:



Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Air squats
2. Dive bomber push ups
3. Side lunges
4. Pike push ups
5. Medicine ball twists
6. Plank get ups

Bonus: Handstand practice

Remember: If you don’t have a medicine ball, you can still do today’s workout! Just grab a dumbbell, a heavy book or something similar for the twists.


Leave your reps in the comments below.

My reps for today’s workout:

Air squats: 24, 23, 244
Dive bomber push ups: 6, 7, 7
Side lunges: 25, 23, 25
Pike push ups: 12, 12, 12
Medicine ball twists: 31, 30, 32
Plank get ups: 13, 14, 14

Plus lots of handstands!

Did you do this workout?

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12 thoughts on “Minimal Equipment Apartment-Friendly HIIT Workout (+ Video!)”

    • Hi Krista thank you for showing me how to workout in an apt. My 3 year old daughter is at sleep right now and this is the best way to get my workout done today. One question why are you always taking notes? Please any advise let me know. 😉

  1. Air squats 30/32/32
    Dive-bombers 10/11/11
    Side lunges 32/35/36
    Pike jumps (sounded fun) 42/45/46
    Med. ball twists 30/31/33
    Plank get ups 17/18/19

    I like the dive-bombers. I was surprised how much my core felt them!

  2. Krista, I loved this workout! I would love to see more of these apartment-friendly workouts or even an option for this on the app. Sometimes I can only workout indoors and I live in an apartment where jumping just isn’t an option.

  3. Hi Krista,

    Really love this workout and I’m often back to it. I keep on doing all those where you do the full work-outs. I wish there were more of them as I’m following you and it motivates me a lot more as it’s as if you are with me! Also love the tabata workout, please more of those!

    Thank you for all your sound advice,

    Audrey x

  4. I’m confused on how the the timer works. 18x10x30 means what? I downloaded one of the free Tabata Timers. The options were prepare, work, rest and cycles. I put 18 for prepare, 10 for work and 30 for rest and 6 for the six exercises given for the Minimal Equipment Apartment Workout. I don’t think I did it right. Please Help!


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