12 minute full body interval HIIT workout

by purelytwins

Hey Purely Fit Friends!

Happy Move-it-Monday!!

As you know we love interval HIIT style workouts. And we get request for more under 15 minute workouts for those that are short one time and just want a kick a** workout.

12 minute HIIT interval workout that is going to burn out the FULL body

12 min HIIT workout with the purelytwins

No equipment needed for this workout! Just yourself. And remember to push yourself. Time to change the body.

We haven’t done one leg burpees in a really long time. Boy… did we forget how tough they are!

One leg burpees are a great full body exercise that forces your muscles to work together and develops your functional strength.

This exercise also improves your core strength, balance and agility and works the legs, core, arms, chest and shoulders. Also, this makes the basic burpee exercise more difficult and adds a whole new challenge. Creates a nice cardiovascular effect.

You know we love to torture you when we can 😉

For more cardio action and leg burn we did some squat jumps with a tuck jump. It’s been awhile since we have done tuck jumps too. Tuck jumps are simple drills that improve agility and great for developing explosive power. It can be done as a single exercise or as a combination with other moves, like we did in this interval workout. This exercise is an advanced dynamic power move.

Monkey push-ups are one push-up variation that we love to do to really challenge the arms, abdominals, shoulders. With the added jump brings in the cardiovascular effect .

Here is the workout breakdown:

12 min full body interval workout PFL #28

12 min workout PFL #28 (click here for printable)

We suggest:

  • A-fits (advanced peeps) : Push yourself, limit your breaks. If you are feeling energized do 16 rounds instead of 12.
  • B-fits (beginner peeps):  Take breaks when needed. Step feet up and back for burpees. And for the tuck jump just jump as high as you can. And for the monkey push-ups, omit the jump.

Now come and workout with us!

You should be tired and out of breath when you are done with this 12 minute workout! That is how you know you pushed yourself.

monkey push-up

haha yes we are recommending you go do a monkey push-up. Go right now 😉

Well this workout is FUN in a weird way as the moves our challenging, and complex.

Enjoy the burn.

till next time,


PS. If you like this workout and are looking for more great real time full length workouts  that won’t take hours out of your busy day yet will give you amazing results: Join our online training club to start your fitness journey.

You may also like


Heather @ Fit Mama Real Food September 16, 2013 - 11:06 am

All last week I was totally into having my classes do one leg burpees… I’m sure they loved/hated them. haha, great workout girls!

purelytwins September 16, 2013 - 3:48 pm

awesome Heather, we are sure they loved you for it 😉

Lisa September 16, 2013 - 11:29 am

Some of these are my favorite moves:) Definitely saving this workout!

Heather @ Better With Veggies September 16, 2013 - 1:29 pm

I have burpees on my training plan this round and your one-legged burpees are making me feel happy they are just normal ones. Ouch! 🙂

purelytwins September 16, 2013 - 3:49 pm


Millie September 16, 2013 - 2:29 pm

Fun! I always have a hard time with the monkey push-ups, I always feel like I am doing them wrong. But Ill try them again tomorrow 😉

purelytwins September 16, 2013 - 3:50 pm

we feel funny doing them sometimes, but we like them and feel them really working the upper body 😉

Kim September 16, 2013 - 4:00 pm

Love this one – some of my favorite moves!!

purelytwins September 16, 2013 - 5:02 pm

thanks Kim 🙂

Mandie Marie @ The Fruitful Turtle September 16, 2013 - 8:09 pm

Wow, I just did this and I am sweating!!! Thanks for another great workout girls!

purelytwins September 16, 2013 - 8:27 pm

awesome Mandi!! great job 🙂 xoxo

Miz September 17, 2013 - 8:09 am

brace yourselves.
until today.

purelytwins September 17, 2013 - 8:21 am

wahoo 🙂 haha

Elyse September 17, 2013 - 7:40 pm

holy one legged burpees!!!!!! im surprised i was able to get up off the floor to post my comment. your workouts are always what i need – short, sweet, to the point & killer.

thanks ladies!

purelytwins September 17, 2013 - 8:39 pm

haha glad you liked it Elyse!! 😉 keep up the great work!

marquis @realrawkitchen September 23, 2013 - 12:16 pm

I love this! I had originally heard of HIIT workouts from you two and I always thought that they looked challenging but they couldn’t possibly be enough to get someone in shape. Then I decided to give them a go and now I get it! You two are great and your lifestyle and dedication to OVERALL health is so inspiring. I will be doing this during my lunch break with plenty of time left to eat lunch 🙂 Thank you!!

purelytwins September 23, 2013 - 1:32 pm

aww thank you Marquis 🙂 xoxo

Taffi Woolward September 29, 2013 - 4:21 pm

My boyfriend read through the workout and thought it was too “girly” until I challenged him to join me. Let’s just say he now has the utmost respect for you ladies 🙂 Thank you for this workout! It’s really helping me strengthen my upper body.

purelytwins September 29, 2013 - 4:29 pm

Taffi haha awesome!! glad he enjoyed the workout too 🙂

Fragglemama October 1, 2013 - 11:49 pm

Doing this one now.. planning to kick my hubby’s butt!

Toni Wengel November 9, 2013 - 9:09 am

Holy Crow! Those burpees are just crazy hard! Slowly getting better at them though :)!


Leave a Comment

* By using this form you agree with the storage and handling of your data by this website.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Privacy & Cookies Policy