The 12 Minute Fix
This is a super-simple, super-effective way to workout, and it only ever takes 12 minutes. You can choose to use a bit of kit, or just use bodyweight exercises, depending on what you have to hand - or mix it up.
How it works
There are 12 exercises, 12 minutes. You have to work for a portion of that minute doing the same exercise, then rest for the remainder of the minute. When the next minute starts, start the next exercise for the same amount of time, and so on, until you have done all 12 minutes.
If you aren't sure how tough it will be, start with 30 seconds of work, 30 seconds of rest.
The genius is, as you get fitter and stronger, you can increase the work rate, and decrease the rest, ie. 40 seconds of work, 20 seconds of rest. Below is a video of me doing a 12 Minute Fix, in real time, for you to follow along, with the exercises listed below. Sign up to my mailing list to receive loads more of these, incuding one for kettlebells, a bodyweight version and a no impact bodyweight version.
The Video
The Exercises
This set uses 5kg dumbbells - you can pick a pair of them up from Decathlon for £14, bargain.
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High pull - left
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High pull - right
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Renegade row
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Squat and press - left
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Squat and press - right
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Biceps
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Pulsing lunge - left
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Pulsing lunge - right
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Bent over row
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Clean and press - left
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Clean and press - right
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Overhead triceps