12 Minute Hiit

12 min

·

12 exercises

Warm up a bit before starting. When in rest phase, keep moving with active recovery by doing sidesteps. Rest can be reduces to 10 seconds

Jumping Jacks

1 sets

30 secs

Static Squat Hold

1 sets

30 secs

Push-ups

1 sets

30 secs

Knees on the floor if needed

Step Up with Knee Raises

1 sets

30 secs

Alternate lead leg with each step up. Use box, bench, chair, or step

Bench Tricep Dips

1 sets

30 secs

Use box, chair, bench, or step

Double Crunches

1 sets

30 secs

High Knees

1 sets

30 secs

A

Alternating Bodyweight Lunges

1 sets

30 secs

Step back into lunge

Bird dog plank

1 sets

30 secs

Alternating with 3-5 second hold

Air Squats

1 sets

30 secs

Plank

1 sets

30 secs

Side Plank

2 sets

30 reps

30 seconds each side

12 Minute Hiit

12 min

·

12 exercises

Warm up a bit before starting. When in rest phase, keep moving with active recovery by doing sidesteps. Rest can be reduces to 10 seconds

Auto-advance Start exercises automatically after a 5-second delay

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Jumping Jacks

1 sets

30 secs

Set 1 of 1

Rest before next set

Get ready

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Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Static Squat Hold

1 sets

30 secs

Set 1 of 1

Rest before next set

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Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Hamstrings

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
Return to starting position by straightening your knees and standing tall again.

Push-ups

1 sets

30 secs

Set 1 of 1

Rest before next set

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Knees on the floor if needed

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Step Up with Knee Raises

1 sets

30 secs

Set 1 of 1

Rest before next set

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Alternate lead leg with each step up. Use box, bench, chair, or step

Start

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Abs, Calves

Place a chair or wooden box in front of you. Brace your core and lower back.
Step up on the box with your left leg, swinging your arms as you do so.
Take your right knee and raise it in front of you, into the air.
Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

Bench Tricep Dips

1 sets

30 secs

Set 1 of 1

Rest before next set

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Use box, chair, bench, or step

Start

Primary muscle group(s):

Triceps

Secondary:

Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

Double Crunches

1 sets

30 secs

Set 1 of 1

Rest before next set

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Start

Primary muscle group(s):

Abs

Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
Pause and return to the starting position.

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors, Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie flat on an exercise mat, extending your arms straight back behind your head.
Fully extend your legs also. This is the start position.
Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
Your arms should be fully extended, parallel to your legs.
Your upper body should be raised off the floor.
Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
Repeat.

High Knees

1 sets

30 secs

Set 1 of 1

Rest before next set

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Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Alternating Bodyweight Lunges

A

1 sets

30 secs

Set 1 of 1

Rest before next set

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Step back into lunge

Start

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Bird dog plank

1 sets

30 secs

Set 1 of 1

Rest before next set

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Alternating with 3-5 second hold

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors, Obliques, Quadriceps, Shoulders

Engage core
Maintain plank while extending arm straight out above head and lifting opposing leg off ground.
Hold 3-5 seconds then switch to other side
Hips should remain square with the floor
Breathe

Keep breathing!

Air Squats

1 sets

30 secs

Set 1 of 1

Rest before next set

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Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Plank

1 sets

30 secs

Set 1 of 1

Rest before next set

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Start

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Side Plank

2 sets

30 reps

Set 1 of 2

Rest before next set

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30 seconds each side

Start

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on your side on an exercise mat.
Fully extend your legs with one resting on top of the other.
Fully extend the top arm down the side of your body.
Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
Contract your abdominal muscles and relax your shoulders.
Continue breathing throughout the whole exercise.
Hold this position for as long as you can.
Relax and change sides.
Repeat.

Workout done!

Exercises done

of 12

Total time