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This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really
If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
How it works
The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
Got it? Here’s your workout…
You’ll need: A timer
Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
Make it work for you
Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
Your moves
1/ Burpee tuck jumps
From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
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2/ Push-up plank jumps
Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
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READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
3/ Snowboarder jumps
Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
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4/ Pike jumps
Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
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5/ Side lunges
Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
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6/ Split leg V-up combo
Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
[embedded content]Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.
READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More
A 4-Week Home Workout Plan To Get Fit And Strong AF
A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
Would WH let you do that, though? To hell we would. We’re here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
Can you see results from a 4-week home workout plan?
Yup. You sure can. From improvements to your stamina and endurance to body composition changes (if that’s your goal), it is most definitely possible to see and feel changes after a month-long fitness plan.
The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter – don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
What you’ll need to start your home workout plan
Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. Like, serious props. It’s not easy but we see you getting after it. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome.
Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines.
Your at-home fitness plan overhaul starts here.
Equipment you’ll need:
– Dumbbells
– A skipping rope
– A medicine ballYour 4-week home workout plan
Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.
‘Wait, what?’ we hear you protest – Sunday is for bingeing Disney+, no?
Not for the foreseeable, it’s about to become a productive training day. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan.
Read through the entire plan before starting. If there are any moves you’re unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise.
Week One
Monday
Warm-up: 5 mins of skipping
Workout: AMRAP in 20 mins
1. Burpees (10 reps)
2. Crunches (20 reps)
3. Plank (30 secs)
4. Kneeling press-ups (40 reps)
5. Lunges (50 reps)
6. Running on the spot (60 secs)
Tuesday
Warm-up: 10-min light jog
Workout: AMRAP in 15 mins
1. Running on the spot with high knees (100 reps)
2. Bicycle crunches (80 secs)
3. Supermans (60 reps)
4. Sumo squats (40 reps)
5. Lying leg raises (20 reps)
Wednesday
Warm-up: 5-min light jog
Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog.
Thursday
Warm-up: 5 mins of skipping
Workout: Complete the following circuit 5 times:
1. Lying leg raises (1 min)
2. Lunges (1 min)
3. Sumo squats (1 min)
4. Running on the spot with bum kicks (1 min)
5. Rest (1 min)
Friday
Warm-up: 8-min light jog
Workout: Complete the following circuit 5 times
1. Glute bridges (50 reps)
2. Sumo squats (50 reps)
3. Kneeling press-ups (50 reps)
4. 200m run
Saturday
Rest day
Sunday
Cardio: 45 mins of cycling, jogging, skipping or yoga.Week Two
Monday
Warm-up: 5 mins of skipping
Workout: AMRAP in 20 mins:
1. Jump squats (10 reps)
2. Twisting sit-ups (20 reps)
3. Press-ups (30 reps)
4. 400m run
Tuesday
Warm-up: 15-min light jog
Workout: AMRAP in 20 mins
1. Running on the spot with bum kicks (100 reps)
2. Sumo squats (80 reps)
3. Hollow rocks (60 reps)
4. Curtsy lunges (40 reps)
5. Plank builders (20 reps)
Wednesday
Warm-up: 5-min light jog
Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog
Thursday
Warm-up: 5 mins of skipping
Workout: AMRAP in 25 mins:
1. Running on the spot with high knees (100 reps)
2. Sumo squats (80 reps)
3. Mountain climbers (60 reps)
4. Woodchops (40 reps)
Friday
Warm-up: 12-min light jog
Workout: AMRAP in 20 mins:
1. Glute bridges (50 reps)
2. Sumo squats (50 reps)
3. Press-ups (50 reps)
4. 200m run
Saturday
Rest day
Sunday
Cardio: 45 mins of cycling, jogging, skipping, yoga or swimmingWeek Three
Monday
Warm-up: 5-min jog
Workout: Complete the following circuit 3 times with a 1-min rest between exercises:
1. Burpees (30 secs)
2. Butterfly crunches (30 secs)
3. Triceps press-ups (30 secs)
4. Skipping (30 secs)
Tuesday
Warm-up: 12-min light jog
Workout: AMRAP in 30 mins:
1. Step-ups (30 reps each leg)
2. Standing dumbbell shoulder presses (10 reps)
3. Medicine ball twists (30 reps)
4. Lying leg raises (10 reps)
5. Lunges (30 reps)
6. Dumbbell rows (10 reps)
Wednesday
Warm-up: 5-min jog
Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog
Thursday
Warm-up: 5 mins of skipping
Workout: AMRAP in 30 mins:
1. 200m run
2. Walkouts (10 reps)
3. Medicine ball twists (20 reps)
4. Pike press-ups (30 reps)
5. Overhead step-ups (30 reps per leg)
6. Plank (50 secs)
Friday
Warm-up: 10-min light jog
Workout: Complete the following circuit 5 times:
1. Squat hold (60 secs)
2. Jump squats (15 reps)
3. Crunches (30 reps)
4. Burpees (15 reps)
5. Butterfly crunches (15 reps)
6. Dumbbell thrusters (15 reps)
Saturday
Rest day
Sunday
Cardio: 45 mins of cycling, jogging, skipping, yoga or swimmingWeek Four
Monday
Warm-up: 15-min jog
Workout: Take as long as you need to complete the following:
1. Sumo squats (150 reps)
2. Overhead split squats (100 reps)
3. Press-ups (50 reps)
4. Crunches (25 reps)
Tuesday
Warm-up: 10-min light jog
Workout: AMRAP in 20 mins:
1. Running on the spot with high knees (100 reps)
2. Bicycle crunches (80 reps)
3. Sumo squats (40 reps)
4. Lying leg raises (20 reps)
Wednesday
Warm-up: 5-min light jog
Cardio: Do these exercises one after the other:
1. Run 1km; then 50 skips with a skipping rope
2. Run 800m, then do 30 burpees
3. Run 600m; then 25 mountain climbers
4. Run 400m; then 20 sumo squats
5. Run 200m; then 10 jump squats
Thursday
Warm-up: 5 mins of skipping
Workout: Complete the following circuit 4 times:
1. Walkouts (60 secs)
2. Overhead split squats (60 secs)
3. Running on the spot with bum kicks (60 secs)
4. Rest (60 secs)
Friday
Warm-up: 12-min light jog
Workout: AMRAP in 30 mins:
1. Jump squats (60 reps)
2. Bicycle crunches (60 reps)
3. Lying leg raises (60 reps)
4. Plank builders (20 reps)
5. Burpees (15 reps)
6. Dumbbell thrusters (15 reps)
Saturday
Rest day
Sunday
Cardio: 45 mins of cycling, jogging, skipping, yoga or swimmingFitness plan step-by-step guide to every exercise
Okay, most of the exercises you’ll know already – but for the ones you may be less familiar with, we’ve got you covered…
Butterfly Crunch
Targets: Core
a) Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.b) Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.
Dumbbell Thruster
Targets: Glutes, legs, shoulders
a) Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.b) Straighten back up to standing as you press the weights overhead.
Dumbbell Row
Targets: Biceps, upper back, shoulders
a) Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.b) From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.
Hollow Back
Targets: Core
a) Lie on your back with your arms and legs fully extended.b) Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.
Overhead Split Squat
Targets: Core, glutes, hamstrings, quads
a) Stand with your left foot a big step in front of the right, holding dumbbells overhead.b) Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.
Overhead Step-up
Targets: Core, glutes, hamstrings, quads, shoulders
a) Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.b) Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.
Pike Press-up
Targets: Shoulders, chest, triceps
a) In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.b) Push back up to straighten your arms. Continue pushing up and down.
Standing Dumbbell Shoulder Press
Targets: Core, shoulders
a) Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.b) Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.
Inchworm
Targets: Core, chest, shoulders, triceps
a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.b) Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.
Superman
Targets: Lower back
a) Lie on your front with your arms outstretched and hands on the floor.b) Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.
Triceps Press-up
Targets: Core, chest, shoulders, triceps
a) Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.b) Straighten your elbows to push back up to the starting position.
Sumo Squat
Targets: Core, legs, glutes
a) Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.b) Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.
Commandos
Targets: Core, shoulders, chest
a) Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.b) Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down onto your elbows and repeat on the other side.
Woodchop
Targets: Core, chest, shoulders
a) Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.b) Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps.
How to make the home workout plan easier
Fret not if you’re struggling. This fitness plan is easily scalable to suit your ability/energy levels. Here are a few ways you can take it down a notch:
– Replace one workout day with an additional rest day
– Reduce each prescribed AMRAP session by 5 or 10 mins
– Reduce each prescribed cardio session by 10 mins
– Reduce each circuit by one round (i.e. when you’re prescribed 4 rounds, do 3)This story was originally published in womenshealth.com.au
READ MORE ON: Fat Burning Workouts Workouts More
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