Hi Friends, This is your personal Strength and Conditioning coach ‘Aman Abrol’ and let’s get started! I’m here with an advance 12-minute full body workout which is a perfect solution for those who lead a busy schedule and struggle to find time for exercise, or you’re travelling and have no access to the gym or equipments. And the good part of this 12-minute workout is you don’t need any dumbbells or weights. With just 12 minutes a day you can engage in a high-intensity workout that targets multiple muscle groups and boosts your metabolism from where ever you are.
This workout format known as Every Minute on the Minute (EMOM) is designed to challenge your strength endurance and cardiovascular fitness. The workout consists of four exercises each done for a specific number of repetitions within a one-minute timeframe.
The goal is to complete the given number of reps within the minute and utilize the remaining time as your rest period. If you are not able to finish the reputations within a minute you can switch to the next exercise and aim to complete that in the given time. For example: your target is to do 15 reputations within a minute, and you are able to make it in 40 seconds then the remaining 20 seconds will be your rest time. Every minute you have to earn your rest time and be ready for next exercise as the minute ends.
YouTube video link of this workout is also available below
This workout consists of 4 Exercises | One Minute Each | 4 Minute makes 1 Round | 4 Rounds Total
1. Burpees | 15 Reputations | 1st minute
Start by standing with your feet shoulder-width apart then squat down and place your hands on the ground in front of you. Kick your feet back so that you are in a push-up position, complete a push-up and quickly jumping forward with your feet outside your hands, then stand and jump upward. That makes 1 reputation of burpee. Repeat this movement for 15 reps.
2. Hindu push-ups | 10 Reputations | 2nd Minute
Begin in the high plank position with your hands wider than shoulder-width apart, move your torso towards your feet while your hips are moving towards the ceiling. MAKE A TRIANGLE LIKE POSTURE WITH YOUR BODY WHERE YOUR FEET ARE COMPLETELY GROUNDED, KNEES ARE EXTENDED, ARMS ARE EXTENDED, YOUR ARMS, SPINE INLINE TILL THE HIPS, THIS MAKES A MOUNTAIN POSITION. From the mountain position, start moving your head towards your hands while bending your elbow (keeping elbow close to your body), lower and move forward with your body weight and torso. As your chin then chest crosses your hands while being close to the floor then extend your arms, lifting your torso, and moving your head up and all the way back, completing the push-up, making a cobra like posture. In this posture, your arms are extended, chest is uplifted, and neck is outside the shoulders not tucked inside. FROM COBRA YOU CAN SWITCH TO MOUNTAIN POSTURE OR COME BACK IN REVERSE motion TO MAKE IT CHALLENGING. Complete 10 reps of this challenging exercise.
3. Russian twists | 15 Reputations | 3rd Minute
Sit on the ground with your knees bent and feet slightly elevated off the floor. Lean back slightly and engage your core. Hold your hands together then rotate your torso to the left and touch your hands to the floor. Return to the center and repeat the movement to the right. Each twist is considered one repetition. Hold some weight to make it challenging. Aim to complete 15 reps on each side.
4. Quad rockers | 15 Reputations | 4th Minute
Start from ‘all four’ position with your hands directly under your shoulders and knees under your hips. Begin by lifting your knees off the ground. Now, extend your legs behind you and balancing on your hands and toes. Rock your body forward (Moving body weight forward) bringing your shoulders past your wrists then rock back bringing your hips towards your heels (siting backward on your calves). This makes 1 reputation. Continue this rocking motion for 15 reps.
1 round completes with the completion of 4 minutes-4 exercises. To complete the full workout repeat these four exercises for three rounds. This will take a total of 12 minutes. It is essential to give your ‘all’ during each minute striving to finish the designated reps before the time runs out. The timed intervals add an element of intensity and encourage you to push yourself to your limits.
To help you stay on track consider downloading a timer app specifically designed for station workouts. Set the timer for 1 minute round each for 12 minutes with no rest in between. This will provide a clear structure for your workout ensuring that you are staying on track and maximizing your efforts.
Remember this workout is designed to be intense and explosive. It may challenge you but the time-efficient nature of the routine makes it more manageable for busy individuals. By committing just 12 minutes of your day to this workout you can reap significant benefits for your overall fitness and well-being. So lace up your sneakers get ready to sweat and give it your all!
Also remember, this is a moderate to advance level workout. Even If you’re a beginner, still give it a try and if you find it difficult then cut down the reps, go easy on yourself and then continue to do it. For example if there are 15 reps then you can cut 5 to 7 reps and continue with only lesser reputations. You can also do the scale down version of the given exercises.
Remember, as I always say ‘the Only way to do it, is to do it!‘. Only you have the power to change your present.
Aman Abrol
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