12-Minute Bodyweight HIIT Workout

 

Here's a sample 12-minute bodyweight HIIT workout that you can do at home or anywhere with minimal equipment. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit twice for a total of 12 minutes. Adjust the intensity or duration as needed based on your fitness level.

1. Jump Squats: Start with your feet shoulder-width apart. Lower into a squat position, then explode upwards into a jump, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next rep.

2. Push-Ups: Begin in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Modify by dropping to your knees if needed.

3. Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Quickly drive one knee towards your chest, then switch legs, alternating in a running motion. Keep your core engaged and your hips level throughout.

4. Alternating Lunges: Stand with your feet hip-width apart. Step forward with your right foot and lower your body until both knees are bent at a 90-degree angle. Push through your right heel to return to the starting position, then repeat on the left side.

5. Burpees: Begin standing with your feet hip-width apart. Lower into a squat position and place your hands on the floor in front of you. Jump your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explode into a jump, reaching your arms overhead.

6. Plank with Shoulder Taps: Start in a plank position with your hands directly under your shoulders. Keeping your core engaged and your hips level, tap your right hand to your left shoulder, then return it to the floor. Repeat on the other side, alternating taps.

7. High Knees: Stand tall with your feet hip-width apart. Quickly drive one knee up towards your chest, then switch legs, alternating in a running motion. Pump your arms to increase intensity and maintain a brisk pace.

8. Russian Twists: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and clasp your hands together in front of your chest. Twist your torso to the right, then to the left, keeping your core engaged and your back straight.

Remember to warm up before starting the workout and cool down afterwards. Listen to your body and modify or rest as needed. This HIIT workout targets multiple muscle groups and can help improve cardiovascular fitness, strength, and endurance.

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