Is it possible to get a great workout with just 12 minutes a day?
When you perform high intensity interval training it is. High intensity interval training consists of performing exercises in short bursts of high energy and alternating those intervals with recovery time.
You get a very intense workout in a short period of time and studies have shown that these workouts are as effective as longer traditional workouts. You can really get a total body workout that’s powerful in just 12 minutes.
You can do it using a variety of exercises. As you exercise in short bursts, you increase your body’s demand for oxygen. This causes an oxygen shortage which is called anaerobic metabolism. This anaerobic metabolism allows your body to continue burning energy even after you have stopped exercising.
High Intensity Interval Training isn’t for everyone. It’s the fastest moving fitness plan that’s trending now, but some professional trainers are worried that some are pushing themselves when they have health problems or other issues. If you have medical problems, you should always check with your health care provider before starting a new regimen.
Here’s the equipment you’ll need for this workout:
- interval timer or clock with second hand
- box for box jumps
- sandbag, weighted vest, or dumbbells
Once you have your equipment gathered in one spot, it’s time to get to the routine.
Warm Up. The warm up isn’t included in the 12 minute time frame, but it’s always a good idea to get your muscles warmed up with 2-3 minutes of light jogging.
Intervals. For the intervals in this workout, you’ll be performing high intensity exercises for 30 seconds with 10 minute rest periods in between. Once you’ve completed all the intervals once, you’ll repeat them for a total of 3 cycles.
Interval 1 – Box Jumps – Do as many box jumps as you can for 30 seconds and then rest for 10 seconds.
Interval 2 – Kettlebell swings – 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.
Interval 3 – Elevated pushups – Get in a pushup position with your feet elevated on your box so that they’re elevated above your shoulders. Perform as many full pushups as you can for 30 seconds. Rest for 10 seconds.
Interval 4 – Side lunges – Perform lunges alternating on your left and right sides for 30 seconds. Rest for 10 seconds.
Interval 5 – Sit-ups – Perform as many full sit-ups as you can for 30 seconds. Rest for 10 seconds.
Interval 6 – Step Ups – 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.