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Fitting a workout in to a busy day can seem like a chore, especially when time is at a premium. However, you can get a great full body workout in your home in as little as twelve minutes. This bodyweight routine requires no equipment, and will have you sweating from head to toe.
There are four basic moves that are performed, but the trick is to use short intervals, and work rounds in supersets to get close to muscle failure. This technique not only pumps up the cardio, but also builds strength, fast. Each mini-set is timed at 20 seconds of the move and 10 seconds rest, but it is also important to keep moving quickly through the rounds.
The Moves
The first move is a basic drop squat. Standing with feet hip distance apart and arms down at the sides, sit back into a low squat while raising the arms overhead. When propelling back to the starting position, snap the hips forward as the arms come back down to the sides. Move quickly to get as many done in the 20 seconds. The full superset consists of 8 rounds of this exercise.
The second move is a plank to side plank. Starting in plank position with the feet together, rotate up to a side plank with the free arm held up and out to the body. Come back to plank and alternate sides. This superset will be performed for 6 rounds.
The third move is a pushup with a lift. After performing a regular pushup, raise the right arm and left leg when you come up. On the next pushup, you will raise the left arm and right leg in the up position, and continue to alternate sides. Complete as many of these as you can in the 20 seconds and then take a 10 second rest to finish one mini-set. Do this routine for a total of 4 rounds.
The final move is and alternating lunge with a twist. Start in a standing position with your arm held straight in front of you and the hands clasped. As you step forward into a lunge, twist your torso so that your arms are over the lunging leg. You will continue to alternate sides for lunging and for twisting. This mini-set is performed for a total of 8 rounds as well.
The Burn Of The Bodyweight Routine
Although these may seem like simple moves, they are engaging every muscle in your body for a complete and efficient workout. Beginners may find that the full bodyweight routine can take up to 20 minutes when getting used to the moves and the burn, but as you get stronger, you should be able to complete all supersets in about 12 minutes.
This gives you a quick and effective workout that you can fit into your day, and perform at home or on the road. The results will amaze you, and keep you motivated to work out hard, but also work out smart.