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





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