World Cup HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Double unders
2. Pull ups
3. High knees w/ jump rope
4. Plank jumps (front to back)
5. Squat jumps
6. Knees to elbows

Bonus: 10 pistols / leg


Leave your reps in the comments below.

My reps for today’s workout:

Double unders: 44, 47, 43
Pull ups (using band): 10, 9, 8
High knees w/ jump rope: 96, 94, 96
Plank jumps: 31, 29, 29
Squat jumps: 21, 22, 22
Knees to elbows: 12, 11, 10

Did you do this workout?

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3 thoughts on “World Cup HIIT Workout”

  1. Jump rope: 12 one du, one su + 29 sus/ 79su/69su
    Pullups (jumping): 7/7/6
    High knees: 144/141/137
    Plank jumps: 38/39/37
    Squat jumps: 28/27/23
    Knees-to-elbows: 16/16/15
    Did 10 pistols each leg while holding onto a TRX-type band. Then I felt kinda guilty for relying on the band more than I usually do, so I also did 20-each “pulses” up and down from the bottom of a pistol. For ten of them, I held my extended toe to help with balance.

  2. Did this workout today – super fun and sweaty! But forgot to record my numbers because I was exhausted from yesterday’s workout and my legs were toast.


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