Zero Equipment Legs and Conditioning HIIT Workout


Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Snowboarder jumps
2. Side lunges
3. Burpee tuck jumps
4. Pistols
5. Air squats
6. Mountain climbers

Bonus: 50 Walking lunges

Watch the full video:


Leave your reps in the comments below.

My reps for today’s workout:

Snowboarder jumps: 25, 24, 23
Side lunges: 25, 26, 24
Burpee tuck jumps: 8, 8, 8
Pistols (candlestick rolls): 8, 8, 8
Air squats: 23, 23, 22
Mountain climbers: 73, 77, 79

Did you do this workout?

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10 thoughts on “Zero Equipment Legs and Conditioning HIIT Workout”

    • Erin, I use the timer in the 12 Minute Athlete Android App, totally reliable (there are issues with the Android GymBoss app). And the timers are just a small fraction of what you get with the app!

  1. Great to see this workout drop into my inbox this morning, perfect holiday workout while away for a few days in a log cabin in the middle of nowhere! Didn’t record my numbers but it was tough. Warmed up with 10 x 10 meter uphill sprints. Which was not the wisest move.

  2. Hi Christa!

    A friend of mine pointed me your way and I can’t believe I didn’t find you sooner. As an outdor educator travelling the country (I’ve moved 14 times in the last 4 years), I have struggled to find good bodyweight exercises that can be performed anywhere, that are a step above the basic “get back in shape” exercises published by Women’s Health Magazines.
    I’ve used Shin Otake’s bodyweight workouts, and’s workout ideas, incorporated in my own outdoor gym, which usually includes a tree with a low hanging sturdy branch for pull-ups, various size and shaped rocks (dumb bells) and some long, heavier logs (for barbells).
    I did my first 12 minute workout on Friday and look forward to many more:
    Snowboard Jumps: 21, 22, 24
    Side Lunges: 14, 17, 14
    Burpees w/ tuck: 6,8,9
    Pistol Squats: (modified, cause I don’t know this move yet) 2,4,4
    air squats: 19,20,21
    mountain climbers: 70,74,66

  3. I love this workout! Found you several months ago, and I love, love, LOVE your workouts!
    First time posting but been working hard in the shadows with your help.
    snowboard 25,23,20
    side lunge 21, 21, 20
    burpee tuck 5, 6, 7
    pistols 12, 12, 11
    squats 17, 17, 17
    mountain climbers 69, 69, 71
    Bonus I did V-ups cause knees were hurting a bit – 30

  4. I saw your app it sound good,
    One small request, your write down everything after every workout, you may give number counter with app it will no need to search paper and pen


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