Quick Hiits - Never Miss Your Workout Again.

Never Miss Your Workout Again.

Mini workouts are a perfect way to exercise when you are pressed for time.

Note: Every image in this article is a taken from one of our Free BodyRock HIIT Workout Classes. Click any image to discover the full HIIT workout class video, workout breakdowns & images and trainer tips. All of our BodyRock HIIT workouts are just 12 minutes in duration, and can rack up more calories burned than a 40 minute jog. 

BodyRock HIIt Workout #25 Jessica

Jessica teaches the ‘Curtsy Lunge’ in BodyRock HIIT Workout #25 - ‘Abs & Ass’ Class. Click on the image to discover the workout. 

Are you regularity missing your hour long gym session? 

One of the biggest reasons that people cite for missing their workouts is being crunched for time. When time is of the essence, it’s easy to sacrifice our self-care and set our fitness goals on the back burner. This is especially true if you are commuting to the gym. It’s been suggested that people who leave home to travel to their gym, park and change into active wear, might actually spend as much time with the prep, commute and return trip than they do exercising once they’ve gotten there.

  BodyRock HIIT Workout #24 - Jenny

Jenny leads BodyRock HIIT Workout Class #24 - Full Body HIIT. 

Life gets crazy. 

If your life is crazy, and your day to day is slammed, and you are struggling to fit exercise into your daily routine, you should consider the advantages of mini-workouts. 

Exercise researchers have discovered that accumulated exercise over the course of your day is just as effective as doing your workout in one longer continuous session. Mini-workouts are just what they sound like - short, intense workouts that deliver what their longer counterparts do in a tight, compact window of time that is typically 15 minutes or less. You can stack mini-workouts up over your day, completing them whenever you have a 15 minute opening, or you can do one mini-workout as a standalone when you are super pressed for time. 

BodyRock HIIT Workout #23

Jessie teaches you this Squat variant for targeting the inner thighs, glutes and quads in BodyRock HIIT Workout #23, a full body toning workout. 

Benefits of mini-workouts. The main benefits of mini-workouts, is that they allow you to maintain your exercise consistency on days when a longer workout is just not possible. Consistency is one of the most important factors in reaching your fitness goals, and repeatedly missing or skipping out on your workouts can undermine the habit you have developed and start to erode your progress. Over time it starts to get easier to allow other priorities to take precedence in your life, and eventually this can lead to falling out of your fitness routine altogether. If you’ve ever wondered how extremely fit people lose their mojo and fall out of fitness altogether, it happens just like that - one day and one missed workout at a time. 

BodyRock HIIT Workout #22

BodyRock HIIT Workout #22. Jessie is a 40 year old mother of 3 kids all under 10.  

Something is always better than nothing has been one of our mantras here at BodyRock since forever. If you can’t make a workout happen because of work, family or social obligations, we get it. That’s why we created our BodyRock 12 Minute HIIT workout series. These quick HIIT mini workouts deliver a full body workout that engages all of the major muscle groups including your core in just 12 minutes flat. These workouts are easier to fit into your day because they’ve been designed so that they can be done just about anywhere, and wait for it, they don’t even necessarily require a change of clothes (although this is 100% a personal preference, and will likely depend on a bunch of factors, including how much you sweat and how effective your deodorant is 😂). Many people that count on these types of mini workout breaks in the middle of their busy days actually plan on wearing more of an active wear look that day which helps save time.  BodyRock HIIT Workout #5

BodyRock HIIT Workout #5 with Jenny is equal parts cardio & strength. 

Consistency Hack - Never MIss your Workout again.

When surveyed, over 82% of people responded that receiving a text message helped them stay ‘significantly more consistent’ with their workouts, and 86% of people said that receiving a text alert also helped to remind them to make better decisions in general around their eating and movement habits. 

BodyRock HIIT Hotline

We started the BodyRock ‘HIIT Hotline’ as a free text service for our community. Simply text us free at 1-775-254-9738 (US, Canada), and we will send you a free text alert and link whenever we drop a free HIIT workout. We won’t blow up your phone, just send you our workout alerts. Over 15,000 of our community members get these free texts, and they are making a difference in a lot of lives. It’s essentially a gentle poke from our trainers to prioritize your fitness, delivered with a free 12 Minute HIIT Class that you can do anywhere. 

Our BodyRock 12 minute HIIT workout series is the perfect example of how mini workouts are structured to be incredibly flexible, while providing a full body workout experience in a fraction of the time. As mentioned above, you can either just do 1 BodyRock 12 Minute HIIT Workout as a standalone workout, or you can insert them throughout the day whenever you have an open 15 minutes. Our BodyRockPlus members are also using them as an extra ‘burnout’ at the end of their regular, full length workouts, to help break through plateaus or just as an extra challenge. If you cycle or have a Peloton at home, adding a 12 minute, full body HIIT workout is an excellent way to round off a spin session. A few members have also started doing them after they run, or even before a Yoga class. Because you can stream them anywhere and on any device, they have become game changing resources for our BodyRockPlus members that are coping with busy lives. Mini workouts are a great tool to keep you on track, and give you another powerful option to stay consistent when time and life conspires against you. 

BodyRock HIIT Workout #1 

Slyvie leads you through BodyRock HIIT Workout #1, a full body workout that targets all the major muscle groups in 4 ‘foundational’ exercises. 

Because mini workouts are just that - short and intense, our members have found that they can often reach a higher level of workout intensity during the 12 minute Quick HIIT workouts than they can during longer workout classes. This is amazing because the more intensity that you bring to your training, the more benefit you will reap from your workouts. Spiking your intensity can also demonstrate that you are stronger, faster and more capable than you realized, which is a terrific feeling to discover. 

BodyRock HIIT Workout #16 

Jessica leads you through a ‘Glute Bridge March’ in BodyRock HIIT Workout #16 

Studies have shown that there are no downsides to mini workouts, actually it's quite the opposite. Research has demonstrated that short, intense workouts are better for fat loss. The next time that life gets in the way of your fitness, you now have a new tool and greater options to stay consistent and on track. It’s important to remember that your daily workout goes beyond just your body transformation goals. You count on your workouts to mitigate stress, which helps maintain your diet and sleep patterns and has a cascading effect on the quality of your whole life.

BodyRock HIIT Workout #19

‘Shoulder taps from Bear Crawl Stance’ will ignite your abs and upper body. This is one of the exercises in BodyRock HIIT Workout #19

Reach for mini workouts when you need them, they are under the category ‘BodyRock 12 Minute HIIT Workouts’ on our fitness streaming service BodyRockPlus.com. When you subscribe, you will get access to our full streaming library of short, intense workouts, plus our full library of 20, 30, and 45 minute workouts and challenges. BodyRockPlus.com members can also stream all of our workouts commercial free, on any device or OTT system like Amazon Fire, AppleTv, Roku, Android etc. 





For a limited time, you can get a full year membership to BodyRockPlus.com for just $69 with code: NY22. We have dozens of programs, including our 30 day Beginner Bootcamp, which is a perfect place to start if you haven’t exercised in a while. The Beginner Bootcamp workouts are also considered mini workouts, as they range in duration from 12-15 minutes each. They are the perfect on-ramp back into your fitness journey. We would love to have you as part of our community. 


Yall are doing great!!! Keep ‘em coming. I’m 62, just retired, and coming back to Bodyrock after a 6 year hiatus due to 16 hour workdays. I lost 52 pounds with the help of Lisa and Shaun a few years back and am working hard to get back in shape. Doin’ second round of Beginner Bootcamp with Edith. Thanks for all you guys do.

terry July 30, 2022

I agree with the above post and would like to add that I would love to see a not so fit “yet” trainer doing HIIT with modifications for injured or older people. Now THAT is something I would sign up for immediately! I used to do Body Rock years ago. I LOVED it! I was in such good shape. Then I was injured in a car accident by a drunk driver. My back and neck will never be the same but I would LOVE to be able to come back to BR with a trainer that understands the need for modification.

Sharon July 21, 2022

I am glad to see you posting images of women in all stages of fitness in your marketing but I would appreciate seeing less of a twenty year olds fat free body demonstrating exercises . It’s completely intimidating and I’m fit!!

Corrine James February 04, 2022

Leave a comment

All comments are moderated before being published