Armtastic 12 Minute HIIT Workout (+ Video)


Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Kettlebell swings
2. Pike push ups
3. Double unders
4. Diamond push ups
5. High knees w/ jump rope
6. Mountain climbers

Bonus: L-sits practice (beginner, intermediate, advanced)

Watch the full workout video:


Leave your reps in the comments below.

My reps for today’s workout:

Kettlebell swings: 15, 15, 15
Pike push ups:
Double unders:
Diamond push ups (partially modified):
High knees w/ jump rope:
Mountain climbers:

+ L-sits!

Did you do this workout?

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6 thoughts on “Armtastic 12 Minute HIIT Workout (+ Video)”

  1. Hi Krista,

    I really enjoyed the workout today, and thanks for your advice a few weeks ago that it would be okay to continue doing “heavy” olympic lifts before the 12MA workouts as long as I don’t feel overtired or injured. I started out today with 5 sets, 2 reps each of “heavy” barbell front squats, and then here are my reps for today’s workout:

    Kettlebell swings: 21,20,19
    Pike push ups: 13,12,11
    Single unders: 55,58,52
    Diamond push ups: 14,7 (went to knees for 3 more), 4 (went to knees for 4 more)
    High knees (did without jump rope because I was in a really tight space): 105,95,92
    Mountain climbers: 55,49,43

    I had trouble doing the L-sits afterwards because my arms were completely dead! I often struggle doing the bonus exercises like Bridges and L-sits right after the workouts because my muscles feel like noodles, but I am able to do them later or earlier in the day on their own. Is this odd, or is there a specific way I can work up to being able to handle these right after a workout? I think it’s amazing that you manage to do them right afterwards!

    Thanks again for the great workouts, Krista!

    • Nope, not odd at all – if you really want to work on skills like L-sits, you can definitely do them at another point in the day when you have a bit more energy. I like to do them afterwards to really burn myself out, but if you’ve already done lifting and worked really hard you will definitely have less energy. Not everyone has the option to split up their workouts, but if you can I’d say go for it – I do this a lot when I’m working on a skill vs. just trying to get as tired as I possibly can during a workout.

      • Thanks for the input- I think depending on the workout I have just completed, splitting up working on skills and workouts might be a good idea for me.

        On another note, it’s supposed to be 106 degrees where I live today, so I’d better get out there and work out before it gets any hotter! From your videos, I know how much you love working out in the heat!

  2. Am taking it easy on my achilles tendon again. Substituted the jumps for calf raises and pike plank jumps. Oh,and did lateral hanging knee raises…just because I felt like it-instead of mountain climbers


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