12-Minute Body Blitz – No Equipment Necessary!
- This is a timed workout: perform each exercise for 1 minute
- Pace yourself so you can perform each exercise properly – quality over quantity!
- Take a few minutes to stretch at the beginning and end of your workout
- Tip: Log the number of repetitions you do each workout (you can do this workout anywhere from 3-6 times/week) and watch your strength and fitness level improve
- For an added challenge as you get stronger and more conditioned, you can repeat the entire workout 2-3 times
Min. 1: Jog in place, run up and down the stairs, jump rope, dance…anything to get your heart rate elevated to an intensity level of 6-8 (on a scale of 1-10)
Min. 2: Parallel squats – hands behind head
Stand with feet shoulder-width apart. Keeping your back rigid at a slight arch, bend at the knees until your thighs are parallel to the floor, then return to the starting position. To avoid knee strain, be sure to keep your weight on your heels rather than on your toes, also be sure that your knees do not “cave in.”
Min. 3: Push-ups
Min. 4: Mountain Climbers
Start in a push-up position. Bring your right knee toward your chest while your left leg stretches back. Alternate quickly to switch your left knee forward and stretch your right leg back. Repeat as quickly as you can for 1 minute.
Min. 5: Lunges – hands behind head (30 sec./ each leg)
Start with your feet shoulder-width apart. Take one large step forward with your right foot with your left foot balanced high on your toes (as though you are going to sprint forward). Bend the left knee toward the floor, then press up to the starting position. Be sure that your right knee aligns directly above your right ankle. Repeat for 30 seconds. Switch to the left leg for the next 30 seconds.
Min. 6: Dips
Use a sturdy bench, chair, or step and place your hands on the edge of the seat and your feet flat on the floor. Start by “sitting on your hands” ensuring that your hands align with your shoulders. Slowly lower your upper body off the edge of the chair and using your triceps and shoulders, bend only at the elbows to about 90 degrees. Imagine your back “scraping” against the chair for proper form. Push back to the starting position and repeat.
Min. 7: Jump squats – hands behind head
Stand with your feet wider than shoulder-width, toes slightly pointed outward. Squat, then “explode” and jump. Return to a squat position and repeat as quickly as possible.
Min. 8: Plyometric wall push-ups
Place your hands on a wall in line with your shoulders, and slightly wider. Place your feet about 3 -4 feet from the wall so that you are in a push-up position. Slowly lower your upper body toward the wall then push your body away from the wall. As your hands leave the wall, squeeze your chest and shoulders. “Catch” your upper body back in the starting position, and repeat quickly.
Min. 9: Jog in place
Min. 10: Plank
Min. 11: Reverse ab curl-ins
Min. 12: Ski jumps