12-minute HIIT Workout for Busy Days

    HIIT (High-Intensity Interval Training) is perfect for days when you do not have a lot of time on your hands but still want to get a good workout in.

    With HIIT workouts, you can burn fat, improve cardiovascular health, endurance, and strength, and get in a full-body workout in just a short amount of time.

    For this 12-minute HIIT workout, perform each exercise for 45 seconds and rest for 15 seconds before moving to the next exercise. After you complete each exercise one time, take a 1-minute break and repeat the circuit two more times. If you are a beginner or are resuming exercising after a long hiatus, you can try the modified version of this 12-minute HIIT workout.

    High Knees

    • Stand upright with your feet shoulder-width apart
    • Bring your right knee towards your chest (or as high as you can comfortably)
    • While bringing your right foot down to the ground, bring your left knee towards your chest
    • Switch legs and repeat the movements while maintaining a swift, jumping motion

    Modification – Instead of jumping, switch your feet in a slow, marching motion.

    Mountain Climbers

    • Start in a high plank position, ensuring that your weight is distributed evenly between your palms and feet
    • Keep your hands around shoulder-width apart and your feet around hip-width apart
    • Lift your right foot off the ground while pulling your right knee towards your chest
    • Switch your legs by bringing your right foot back towards the starting position and bringing your left knee towards the chest
    • Alternate between the two legs as fast as possible while maintaining a stable core (avoid swinging your hips left and right)

    Modification – Switch your legs in a slow, controlled manner by bringing one knee towards the chest, returning to the plank position, and then performing the same movement on the other side.

    Related - Stretching Before And After Your HIIT Workout


    • Start in an upright position
    • With your arms over your head, jump and land in a squat position, placing your hands in front of you on the floor
    • Shift your weight on your hands and jump your feet back till you come in a high plank position
    • Perform one pushup
    • Jump both your feet to return to the squat position with your hands on the floor
    • Stand upright and jump with both your arms raised over your head
    • Land back in the squat position and repeat

    Modification – Perform all steps without the jumps. When moving from the squat position to the plank position and vice versa, move each leg one by one.

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