Do you think it is possible to get a good workout in 12 minutes? You probably think that it takes at least an hour or more at the gym. Not so. It can be done in 12 minutes. This is not for everyone but if you can do high-intensity training (HIIT) then you're good to go. This type of exercise does short rest periods with intense workout times. This helps you to burn more calories quickly and keeps your metabolism high for the rest of the day. And, this can happen in three days a week.
You really have to keep up the pace, even when you're exhausted and you're sore to see results. But, if you can do that then you're on your way. It's nice to know that these exercises can be done just about anywhere so a gym is not necessary. Keep in mind you need an interval timer.
Let's get started. Get your interval timer and set it for 18 rounds of ten second and thirty second intervals. What you'll be doing is resting on the ten second intervals and working on the thirty second intervals. You will want to follow the exercises below in that order. That is to say one exercise every thirty seconds then rest for ten seconds and then repeat this 18 times.
Long Jump Squat Combo – get into a push-up position. Tense your stomach, buttocks and thighs. Bring your chest towards the floor. Now push up and bring one knee towards the opposite hand. Do this again and then do it for the other side of the body.
Line Sprints – establish 2 points about 50 ft apart. Run from one point to the other, turn and run back. Do this again.
Speed skater lunges – get into side lunge with a leg bent parallel to floor while other leg is extended to the side. Jump in an upward motion as you switch the position of your legs. Your opposite leg will be bend and the other one straight. Make sure you keep your abdomen, thighs and buttocks tensed throughout this exercise.
Candlestick burpees – This exercise allows you to be on the ground on your back. Make sure your legs are straight, place hands palms down next to you. Keep your torso tense. Keep your toes pointed, legs straight and lift them together. Before you get to the vertical, lift your lower back off the ground into candlestick position. Your bottom will be up off the ground and your arms will be supporting you below (candlestick position). Bring your legs back to the ground and rock to get up on your feet. Bring your legs behind you and place your palms flat down on the ground in front of you and get into push-up position while bringing your chest to the ground. Jump feet forward and straight up in the air. That is one repetition so you need to repeat the sequence again. Good luck!!!!!!
Pike jumps – get into a doggie position on all fours. Make sure you have your weight on your shoulders. Push up with your feet as far as you can to one side then jump to the other side and repeat.