HIIT gives you no excuse to skip your workouts anymore. Whether you’ve been busy at work, or crossing off your bucket list in Europe, there’s always time to squeeze in 12 minutes of a workout at some point in your day.
If you’re not about to spend an hour at the gym, switch to a high-explosive set of exercises that will make you sweat. Contrary to popular belief, engaging in short exercises can actually maximize performance and boost endurance in the long run.
Make sure to give it your 110 percent to reap the full effect. Just think about that burrito you’re going to have soon after!
12-Minute HIIT Workout to Do Anywhere
Let’s get going on the 12-minute workout you will want to incorporate in your routine. You don’t need any equipment or any tools.
Warm-Up Session
Perform each exercise for 20 seconds followed by a rest period of 30 seconds.
- High Knees: Standing hip-width distance apart, explosively bring your knees to your chest one at a time.
- Crab Crawls with Push-Up: Starting on your hands and knees, crawl your way into a plank position and perform a push-up. Crawl back into a squat and repeat.
- Squats with Calf Raises: Standing with your feet hip-width distance apart, lower down to squat and as you come back up, squeeze the glutes and continue to rise as you lift your heels and stand on your toes.
Set 1
Perform each exercise for 45 seconds followed by a rest period of 30 seconds. Repeat exercise.
- Push-Ups: Get into a high plank position and keep your shoulders stacked above your wrists. Keeping your elbows close to your ribs, lower down to a push-up and explosively push back up. Repeat.
- Burpees to Lateral Jump Squats: In a high plank position, jump forward, landing softly with your feet in line with your wrist and come up to a squat. Jump to the left and to the right. Get back into a high plank position and jump your feet out. Repeat.
Set 2
Perform each exercise for 45 seconds followed by a rest period of 30 seconds. Repeat exercise.
- Walking Lunges: Standing with your feet hip-width distance apart, step forward with your right leg and lower down so that your knees are at 90 degrees. Your front knee should be stacked above your ankle. Push up to bring your left leg in front and continue to lunge forward.
- Jump Squats: Lower down to squat, making sure your hips are behind your knees and explosively jump up as high as you can. Lower down to squat and bring your left arm to the right side and touch the floor as you squat. Repeat.
Core Session
Perform single leg bicycles for 20 seconds on each side followed by the rest of the exercises for 30 seconds.
- Bicycles Crunches: Lying on your back, extend your left leg out to hover above the ground and twist to bring your left elbow to your right knee. Lower back down and repeat. After 20 seconds, repeat on the left side.
- Push-Up Twists: As you perform a regular push-up, when you come back up, twist your body to the right and extend your right arm up to the sky. Bring it back down and continue the exercise making sure to switch sides each time.
- Side Plank Dips: Get into a forearm plank and place your right forearm on the mat to come onto your right side, stacking your legs on top of each other. With your left arm on your hip, raise your hips up to the ceiling and back down again. Perform on the right side for 15 seconds and then the left side for 15 seconds.
- High Plank: Keeping your core tight and engaged, stack your shoulders above your wrists and keep your hips in line with your shoulders. Hold for 30 seconds.
Workout adapted from Self.com.
