Fitness Friday – 12 Minute Total Body Workout

12 Minute Full Body Workout Title imageJust because you are pressed for time does not mean you should skip your workout.

Busy moms need fast and efficient workouts and that is exactly what you’ll find here today.

This 12 minute no equipment do-anywhere workout is designed to build strength and stamina while you tone and sculpt your body.

With only four exercises this is a simple workout but don’t be fooled you’ll get a lot out of it. You’ll use a BURST approach for all but one of these exercise so get ready to sweat it out and have fun!

12 Minute full body workout list of exercises

Jump Squats with Drag and Lunge

This exercise targets all your leg muscles including your inner thigh, that lovely region we all want to tighten up. You’ll also be working your core and raising your heart rate as you explode through your jumps.

> Stand tall feet shoulder width apart, hands by your side.
> Bend into a deep squat, reaching your buttocks backwards, keeping your knees in alignment with your ankles, weight on your heels, raising arms in front of you.
> Explode up into the air, pushing through your toes, reaching arms overhead.
> Land softly and immediately lower back into your squat.
> Reach your right leg back and cross behind your left leg reaching as wide as you can, bending into a lunge.
> Return to squat. Explode up and execute a lunge on the other side.

Repeat for 45 second cycle then rest for 15 seconds. Repeat set 3 times

Rotating Plank

Here we focus on our core but work our legs, back and arms as well.  Don’t be surprised if you break into a sweat as you execute this exercise. Though you are not moving much all of your muscles are fully engaged and working hard to keep you stable.  You may even start to tremble and that’s a good thing 🙂

> Start in an elbow plank, core engaged, legs and butt tight. Weight is on elbows and toes, elbows are aligned with shoulders.
> Hold plank 45 seconds
> Rotate to the right as you shift weight to the left arm and raise right arm overhead
> Hold 45 seconds
> Return to starting plank position and hold 45 seconds
> Rotate to the left as you shift weight to the right arm and raise left arm overhead
> Hold 45 seconds

Spiderman (or woman)

Get ready for a little cardio as you work core, especially obliques, as well as legs and shoulders.

> Start in push up or extended plank position, core engaged, legs and butt tight. Hands are beneath your shoulders, legs extended so your body forms a straight line from head to toe.
> Keeping core engaged bend your right knee and bring to the outside of your right elbow.
> Kick foot back to starting position and bring left knee to the outside of your left elbow.

Alternate knees for 45 seconds then rest for 15 seconds. Repeat set 3 times

Windshield Wipers

This exercise focuses on core with an emphasis on lower abs and obliques. Make sure to keep core engaged the entire time and do not arch  your back.

> Start lying face up on the floor, legs staright so your body forms a straight line from head to toe. arms extended on your side in a cross.
> Keeping core engaged raise legs straight up, bending to a 90 degree angle at the waist
> keeping feet together lower legs to the right to just about 1 inch from the floor
> hover for a split seconds then lift legs back up and all the way to the left, hovering just above the floor. The lower your legs the harder the exercise.

Lower legs from side to side 45 seconds then rest for 15 seconds. Repeat set 3 times



  1. I’m looking for a fast workout because I can hardly find the time. I’ve got to try this one – thanks for the recommendation.

    • You are most welcome Jennifer. Time is the one thing most of us are short on and there really is no reason to skip out on something that is so good for us and keeps us sane with workouts like this one 🙂

  2. Ooh these are some new ones to me. I wouldn’t mind adding some of these to my normal routine.

  3. Great workout! I love quick and efficient workouts! 🙂

  4. This looks like a great power packed workout!

  5. Elizabeth H. says:

    Such a good routine!! The faster and more fulfilling the better!!

  6. Awesome! these exercises are new to me.

    I’ll definitely add these exercises with my routine.

    Thanks for sharing this information.

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