Fitness Friday – 12 Minutes Total Body Blast

12MinuteTotalBodyBlast

The holiday season is right around the corner and we all know what that means — A few months filled with all sorts of distractions to get in the way of our fitness goals:

Family gathering…

Parties…

Scrumptious food…

More scrumptious food…

Decadent holiday drinks…

More food… More parties…

And with all these temptations lurking around at every corner, finding time to squeeze in a good workout can be challenging at best. Yet we all know how awesome it feels to get that workout in and there is no reason to let the holidays steer off track.

Today’s workout will help you stay on track even when you are pressed for time.  You don’t need any special equipment for this workout so you can do it any time you can squeeze it in, even if you are out of town. n between activities.

All you need is 12 minutes and no matter how full your schedule is you’ll be glad you made the time for it.

Enjoy!

12MinuteTotalBodyBlastWO

This workout is a BURST type workout and consists of 3 supersets of 2 exercises each. Do each super-set 4 times then move on to the next.  Use a tabata timer and have fun!

Burpees
Stand with feet shoulders width apart.
Reach hands to the ground and shoot feet back, landing in a plank position.
Push down and push floor away bursting back to standing position

* Increase the challenge by adding a push up at the bottom of the burpee. You may also add a tick jump at the top for an extra boost 🙂

Mountain Climbers
Start in push up position, hands on the floor, back straight, core, glutes, and hamstrings engaged, head neutral, looking at a spot somewhere around your hands.
Keeping your body position as straight as you can, bring knees one after the other into your chest in a running motion. Push as hard as you can for your BUSRT phase, stand up and walk for your rest phase.

Plank with Knee Twist
Start in plank position arms straight
Engage core muscles and draw right knee to chest then twist reaching knee towards the left. Make sure to keep knee up and not dragging on the floor.
Return to starting position.
Repeat with left knee

Crab Dips
Start in table position, hands behind you, hips raised and perpendicular to floor, legs bent to 90 degree.
Reach right hand to left foot.
Return to starting position.
Repeat on other side.

Prisoner Push Ups
Start in plank position, hands shoulder width apart, shoulders above wrists, abs fully engaged.
Lower to right elbow.
Lower to left elbow
Push up to extended arm on right.
Push back up to extended arm on left.
Repeat, alternating starting arm for each set.

Jump Squats
Stand tall feet shoulders width apart.
Squat deeply as though you were sitting in a chair brining your buttocks towards the back, keeping your weight on your heels, knees in line with your ankles. (imagine a straight line going from your knee though your ankle into the floor)
Jump back to standing, lifting feet a few inches off the ground, then go right back to squat position.
Repeat for the duration listed.
Keep core engaged for the duration of this exercise.
* The jump is optional. If this feels too advance simply burst to standing and right back into a squat.

Comments

  1. 12 minutes sounds like such a short period of time but it can feel like forever if you are out of shape. I need to find your “Slower Ways To Get In Shape For Fat Girls” blog post. And then I can work my way up to 12 Minutes. 😉

    Lee

  2. How sad is it that I am terrified by that list! But I love that it is only 12 minutes as that is about all I have free to workout!

    • Oh no Ellen! It’s not sad. These are all pretty challenging exercises but that’s why I chose them because they lead to some pretty awesome results. I’m happy to customize a workout for you that seems more approachable. It only works if you do it so tell me if you want me to create one that meets your specific needs.

  3. There’s not one of us who can’t fit in a 12 minute workout! This is nice and intense too!

  4. I have not worked out in a long time :/ I had my 3rd child in May and feel blah. I play with my kids, but not the same as a workout! I will give this one a try!

    • Congratulations on baby #3 Alicia! I have 3 and with each one the recovery was a little slower … mostly because I had less time and so much more to do. But I tried my hardest to squeeze in even a short workout every day and when I did I felt so much better! More energy, better mood, better sleep… Don’t dismiss playing with your baby though but if you feel you need more turn that play time into more focused workout time for you. Let me know if you need some ideas of exercises to do with or next to baby so you can make the most out of play time 🙂

  5. It’s amazing what can be done in only 12 minutes! I’m trying to get my body into shape to start trying for a baby and it’s been pretty amazing to see what my body is capable of doing whenever I put my mind to it!

    • First of all I am soooo excited for you Allison!!! Enjoy this special time, getting ready for your baby and yes! Lavish all the attention on yourself and your body right now! You’ll have a healthier and easier pregnancy and recovery! Our bodies are Amazing and deserve our respect and TLC 🙂

  6. I can totally handle 12 minutes, that’s nothing! Now, if my body can handle these moves will be interesting to see. 🙂

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