Fitness Friday – 12 Minute Power BURST

12 Minute Power BURST title image

You know how much I love a workout that combines POWER and EFFICIENCY!

So I am exited to bring you yet another fun and explosive workout to get your weekend started right.

If you’re feeling strong and want to challenge yourself, add a third round for a heart pumping 18 minute workout!

Get ready to sweat!!!

12 Minute Power BURST Workout

High Knees

Stand with feet shoulders width apart.
Run in place as fast as you can bringing knees high (about waist level), pumping arms.


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.

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.

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.


These are a pretty advanced move but super efficient.
Start laying face up, arms straight overhead, legs straight and together.
Engage core and simultaneously lift your torso and legs folding your body into a “V”, reaching for your toes with your fingertips.
Hold for a second or two and lower your body back to the ground, keeping core engaged as you do os.
Here are a few variations on this move that are a little less challenging:(easiest to hardest)

  • Keep feet on the ground, knees bent and lift torso up keeping back straight, reaching up with your hands.
  • Bend your knees as you reach up.
  • Start with legs extended towards the sky and lift torso up, reaching for toes.

Reverse Lunge with Kick – Alternate Right + Left 

Stand with feet shoulders width apart, core engaged, hands on your hips or at your side.
Take your right leg and take a giant step backwards landing into a wide lunge, keeping knee aligned with ankle. Squeeze glutes as you push back to standing and use core as you extend your right leg into a kick. Step back into lunge and repeat for duration of set.
Switch legs.

Let me know how you like this workout and what else you’d like to see in a future edition of Fitness Friday.

Have a fabulous weekend!







  1. Oh, mountain climber… my worst nightmare. But so important! 🙂

  2. I love these Burst workouts! So easy to do in my basement even while the kids are playing!

  3. My 7-year-old learned how to do burpees at school this week. Mama’s so proud!

  4. Thank you for sharing these. I had a friend that did this and also ate better who lost weight.

  5. Hina momin says:

    Good health good workout 🙂

  6. Esperanza Gailliard says:

    Those lunges really do work. I remember doing a short fitness routine with them and losing weight. I have PCOS so when I lost that weight I was able to get pregnant. My husband was so happy and I always say those lunges helped! Along with walking too. 😀 Thanks for sharing.

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