This Full-Body HIIT Workout Requires Zero Equipment, and It Only Takes 12 Minutes to Do

Updated on 6/18/2020 at 10:40 AM

SWEAT app | Kelsey Wells

A 12-minute high-intensity interval training (HIIT) workout may seem too good to be true but we promise you, it's not. Kelsey Wells, NASM-certified Sweat app trainer and creator of the PWR and PWR at Home Program created this full-body HIIT workout that will leave you feeling equally challenged and accomplished once you've finished it.

If you don't want to buy a lot of equipment for your at-home workouts or you're struggling to create a balanced program, this workout is for you. "HIIT training is a great option for anyone who wants to achieve maximum results in little time," she told POPSUGAR. For this particular workout, all you need is a comfortable surface to train on (like a yoga mat), some water, and energy! If you're ready to work, keep reading.

Kelsey Wells's 12-Minute Bodyweight HIIT Workout

Before getting started, make sure to properly warm up your body. Wells recommends doing three to five minutes of cardio such as jogging in place or skipping to increase your heart rate and to warm up your muscles. When possible, Wells said to follow your cardio with dynamic stretches like leg swings, arm circles, and torso twists. Once you're warm, complete each exercise for 30 seconds, followed by 30 seconds of rest before advancing to the next exercise.

Complete two rounds of the following workout, taking little no rest in between each round. If necessary, feel free to take a break in between rounds. To make this workout more challenging, perform each exercise for 40 seconds, followed by 20 seconds of rest or simply complete more rounds, Wells said.

X plank: 30 seconds, followed by 30 seconds of rest
Sprawl: 30 seconds, followed by 30 seconds of rest
Russian twist: 30 seconds, followed by 30 seconds of rest
Burpee and push-up: 30 seconds, followed by 30 seconds of rest
Bear crawl: 30 seconds, followed by 30 seconds of rest
Jump squat: 30 seconds, followed by 30 seconds of rest

X Plank

Begin in a traditional plank position with both of your hands on the floor with your elbows and wrists in one line. Resting on the balls of your feet, brace your abdominals to maintain a neutral spine.
On an inhale, brace your abs, elevate your hips, and lift your left hand up off of the ground reaching toward your right foot. It's OK if your hand doesn't touch your foot.
On an exhale, lower back to the starting position. This counts as one rep. Repeat on the right side and continue to alternate between the right and left side.
Repeat for a total of 30 seconds, then take 30 seconds of rest.

Sprawl

Start standing with your feet slightly further than shoulder-width distance apart; point your feet out slightly.
Lower down into a squat until your thighs are parallel to the ground. Make sure that your knees remain in line with your toes and that your back is at a 45- to 90-degree angle in relation to your hips. This is your starting position.
On an inhale, place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
On an exhale, jump both of your feet forward in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. This counts as one rep.
Repeat for 30 seconds, then take 30 seconds of rest.

Russian Twist

Start seated on a mat with your hands clasped in front of your chest with your knees bent and heels firmly planted into the ground.
Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. Keeping your feet together, raise your feet off the mat and extend your legs slightly. If this is too challenging, keep your feet on the ground.
While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.
Untwist your torso and return to the starting position. This counts as one rep. Repeat, twisting your body to the right side.
Continue alternating between each side for a total of 30 seconds, then take 30 seconds of rest.

Burpee and Push-Up

Start standing with your feet slightly further than shoulder-width distance apart. Looking straight ahead, bend at both the hips and knees and place your hands on the floor directly in front of your feet.
Keeping your bodyweight on your hands, kick both of your feet backwards, so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe. This is your push-up position.
While maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90-degree angle.
Push through your chest and extend your arms to lift your body back into a push-up position.
Jump both of your feet in towards your hands, ensuring that your feet remain shoulder-width distance apart.
Next, jump up as high as you can with control. Fully extend your legs and extend your arms above your head. Land in a neutral, standing position, ensuring that you maintain "soft" knees to prevent injury. This counts as one rep.
Repeat for a total of 30 seconds, then take 30 seconds of rest.

Bear Crawl

Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
Take a small step forward with your left foot and your right hand at the same time, ensuring that you keep your abdominals engaged to help minimize torso movement and so your torso remains parallel to the ground.
Take a small step forward with your right foot and your left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimize torso movement and so your torso remains parallel to the ground.
Continue alternating between left and right, inhaling for two steps and exhaling for two steps.
Repeat for a total of 30 seconds, then take 30 seconds of rest.

Jump Squat

Start standing with both feet shoulder-widths distance apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is your starting position.
On an exhale, push through your heels and jump up as high as you can, extending both your knees and your hips. Bend your hips and knees to land and return to the starting position, ensuring that you maintain "soft" knees to prevent injury.
Repeat for 30 seconds, then take 30 seconds of rest.