Badass Full Body HIIT Workout


Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Long jumps
2. Triceps dips
3. Burpees
4. Pistols
5. Plank pike jumps
6. Leg raises

Watch the full workout video here:


Leave your reps in the comments below.

My reps for today’s workout:

Long jumps: 14, 14, 14
Dips: 10, 8, 9
Burpees: 9, 9, 9
Pistols: 8, 7, 7
Pike jumps: 29, 31, 32
Leg raises: 10, 9, 8

Did you do this workout?

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4 thoughts on “Badass Full Body HIIT Workout”

  1. This workout looks awesome, Krista! I’m about to go out to the local track to give it a try- they have a pull-up bar there, so I plan to hang from the bar in order to do the leg raises (since there’s no parallel or dips bars there).

    As a sidenote, I love your workouts, and I always look forward to them- I also really enjoy the iPhone app as well!

    One question- what are your thoughts on doing 5 “heavy” sets of an olympic lifting exercise (i.e. clean, deadlift, front squat, snatch) before doing one of the 12 minute workouts in order to work on maximum strength? Do you think that would be beneficial, or do you think it would be too taxing to the body to do both?

    • Hanging leg raises are great 🙂 I wish I had a track nearby with a pull up bar at it! Lucky.

      As for the lifts, as long as you’re not starting from zero there’s no reason to avoid them – if you enjoy them and feel like you’re getting benefits from them, then by all means do them pre-12MA workout. If you start getting injured or feel overtrained you might want to cut back, but otherwise go for it!

  2. Long(ish) jumps: 26/25/26
    Triceps dips: 18/17/14
    Burpees: 14/13/12
    Air squats: 30/28/28
    Pike jumps: 44/43/41
    Leg raises: 16/16/15

    First time doing long jumps. I think they could have been longer. It seems like turning around takes a lot of time, so reps would change a lot depending on how much space you have! My knees were already bothering me a bit, so I decided against the pistols. This workout was rough!


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