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12-Minute Killer HIIT Cardio Workout With No Equipment

  • Cardio

A HIIT stands for high-intensity interval training and, as the name suggests, is a workout in which you alternate very intensive exercises with short breaks. A HIIT workout is therefore a perfect way to work on your condition.

Various studies indicate that you can achieve positive health effects faster with HIIT workouts compared to the traditional way of endurance training.

Now that you understand why HIIT workouts are so good for you, we will share an excellent HIIT workout with you.

This HIIT workout is suitable for both beginners and experienced athletes. The workout is divided into rounds of 4 minutes. For example, as a beginner, you can start with 1 round. In addition, you can perform the workout both indoors and outdoors.

Table of Contents

girls doing a HIIT cardio workout

An overview of the HIIT workout

As we just discussed, this HIIT workout has rounds of 4 minutes. Each round contains 4 exercises that are performed for 45 seconds. After each exercise, you rest for 15 seconds before starting the new exercise.

If you can do it, eventually try to work your way up to doing 3 rounds in a row.

If your goal is to lose weight, you can read here whether the 1000 calorie diet might be something for you.

Below is an overview of 1 round of the workout:

Exercise 1Knee lifts (45 seconds)
Rest15 seconds
Exercise 2Side to side jumps (45 seconds)
Rest15 seconds
Exercise 3Jumping jacks (45 seconds)
Rest15 seconds
Exercise 4Jump squats (45 seconds)
Rest 15 Seconds

Exercise 1 : Knee lifts

In the video below you can see how to perform the knee lifts. Some things to focus on when performing knee lifts:

  • Keep your back straight
  • Keep tension on your abs
  • Try to get as high as possible with your knees
  • Try to alternate your knees as quickly as possible

Exercise 2 : Side to side jumps

In the video below you can see how to perform the side to side jumps. Some things to focus on when performing side to side jumps:

  • Keep tension on your abs
  • Bend your knees slightly to avoid putting too much pressure on your knees
  • Try to jump from side to side as fast as possible

Exercise 3 : Jumping jacks

In the video below you can see how to perform the jumping jacks. Some things to focus on when performing jumping jacks:

  • Keep tension on your abs
  • Try to move your arms and legs with exactly the same timing
  • Try to perform the jumping jacks as fast as possible in succession

Exercise 4 : Jump squats

In the video below you can see how to perform the jump squats. Some things to focus on when performing jump squats:

  • Lower yourself until your thigh is at an angle of about 90 degrees with your lower leg
  • Keep your back straight
  • Keep tension on your abs
  • Make sure the push-off is explosive