Yes, you can get a great workout in just 12 minutes a day? It’s call HITT (High Intensity Interval Training). It’s done, by alternating short bursts of high energyÂ with recovery time.
Trust me done right, you get one killer workout. Studies have shown that these workouts are as effective as longer traditional workouts.
To do the following 3 workouts you’ll need. (Yes, these can be done at home)
- interval timer or clock with second hand
- box for box jumps
- sandbag, weighted vest, or dumbbells
Warm Up. The warm up isnâ€™t included in the 12 minute time frame, but itâ€™s always a good idea to get your muscles warmed up.
10 jumping jacks
Repeat 3 times
For the intervals in this workout, youâ€™ll be performing high intensity exercises for 30 seconds with 10 minute rest periods in between. Once youâ€™ve completed all the intervals once, youâ€™ll repeat them for a total of 3 cycles.
- Interval 1 â€“ Box Jumps â€“ Do as many box jumps as you can for 30 seconds and then rest for 10 seconds. ( you can use a curb, a reebox step or an box at the gym)
- Interval 2 â€“ Kettlebell swings â€“ Stand with wide legs and hold your kettlebell with both hands. Start with the kettlebell between your legs and swing it directly overhead. Return to the starting position. Repeat as many times as you can for 30 seconds. Rest for 10 seconds. (if you don’t have a kettlebell you can do it with a dumbbell.
- Interval 3 â€“ Elevated pushups â€“ Get in a pushup position with your feet elevated on your box so that theyâ€™re elevated above your shoulders. Perform as many full pushups as you can for 30 seconds. Rest for 10 seconds. (find these challenging? do them on the ground from your knees or toes)
- Interval 4 â€“ Side lunges â€“ Perform lunges alternating on your left and right sides for 30 seconds. Rest for 10 seconds. (can be done with or without weights)
- Interval 5 â€“ Bicycle crunchesâ€“ Perform as many as you can for 30 seconds. Rest for 10 seconds.
- Interval 6 â€“ Step Ups â€“ Using a sandbag, weighted vest, or dumbbells for additional weight, perform step ups on your box. You can also perform them with no added weight. Do as many as you can for 30 seconds and rest for 10.
Cool Down. After completing these intervals you should feel exhausted. But hang in there for just a couple more minutes and cool down with a walk for 2-5 minutes.
Keep track of how many you do and see if you keep this up for 1 month if you get more and more reps in. Best of luck. Leave a comment below and tell me if you like this workout.