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  • Home
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12 minute HIIT workout

July 23, 2014 //  by Di Hickman//  Leave a Comment

12 minute hiit 20140723 thumbnail

Wow this one was a tough one! I’ve been wanting to do more cardio lately, as I have a 5K race coming up in August and honestly I need to more more high intensity cardio rather than just spinning which I seem to have a lot of lately. If you try this workout you’ll see that all you need is 12-15 minutes! Seriously, just workout as  hard as you can in those 12 minutes and you are DONE. I was a hot sweaty mess after this workout, though I was doing it outside in 97 ° beautiful sunshine! The HIIT should help with my swimming too, so BONUS!

The workout has 4 exercises, each having 45 seconds of work followed by 15 seconds of ‘rest’ which is really just a transition time between exercises. Remember if you want to get the videos straight away subscribe to my youtube channel!  The full video is below:

Workout Breakdown:

The first exercise is JUMP ROPE, or as we call it in England skipping. I’m using a beaded Jump Rope which you can get pretty cheap on Amazon or Target. The one I used is the Gold’s Gym brand, which I got from Walmart for around $10.

12 minute hiit 20140723 jumprope

 

Next up is the PIKE PUSH UP. This is a great body weight exercise for the shoulders. The shoulders get a workout in a regular push up the medial deltoids and lats really come alive in this one. Basically you’re in an upturned “V’ position, long arms and legs. Butt stays nice and high while you lower the crown of your head to the floor.

12 minute hiit 20140723 pike push up

 

From shoulder burn to leg burn, we go into SQUAT JUMPS. 45s of these seems like forever!!! Sit back into the squat, touching the floor if possible, then explode up jumping into the air reaching the arms up.

12 minute hiit 20140723 jump squat

 

Lastly there are BURPEE JACKS. Like a regular burpee you come down to the floor, and jump the legs back into a plank. There you do a plank jack, jumping the legs out and in. Then jump the legs back in, come to standing and do a regular jumping jack. So there are two jacks per burpee.

12 minute hiit 20140723 burpee jacks

 

Repeat each exercise for 45s each, and 3 sets. and that is this weeks workout! Let me know what you think in the comments!

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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