12-Minute Total-Body Home Workout

Features
By Pete Muir
published

Torch up to 200 calories with this kit-free 12-minute workout

Man performs Turkish get-up with own bodyweight
(Image credit: Future)

When time is short and all you want is a quick, simple workout you can do anywhere, this total-body routine is what you need.

How To Do It

  • Perform 10 reps of excercise 1A.
  • Move immediately onto excercise 1B and do 10 reps.
  • Rest for 60 seconds and then repat excercises 1A and 1B.
  • Rest for 90 seconds and then begin exercise 2A, doing as many reps as you can in one minute.
  • Move immediately onton 2B and do 10 reps, then rest 60 seconds before repeating the superset.
  • Repeat the pattern for superset 3.

Tips

  • A wall clock with a second hand is easier than a watch for timing your one-minute sets.
  • Try to pick the best tempo for you – as fast as you can manage without having to stop during each set.
  • Use your full range of motion for each exercise, especially squats and press-ups.

Superset 1

1A Prisoner squat

Reps 10 

  • Wrap your fingers around the back of your head.
  • Adopt a stance with your feet wider than shoulder-width apart.
  • Sink down until your thighs are horizontal, keeping your back straight and knees in line with your feet.
  • Look forward and maintain a natural arch in your back throughout the move.

1B Press-up

Reps 10 (or max you can do until failure)

  • Start with your hands just wider than shoulder-width apart and your feet shoulder-width apart.
  • Keep your body in a straight line from head to heel.
  • Lower down until your face is no more than 10 centimetres from the floor.
  • Press back up explosively.

Superset 2

2A Jumping jack

Man performs jumping jack

(Image credit: Future)

Time 1 minute

  • Start with your feet together and your hands on the outside of your thighs.
  • Jump up, spliting your legs so they're more than one-and-a-half times shoulder-width apart when you land.
  • Bring you hands out and up so they clap above your head when you land.
  • Jump back to the starting position.

2B Turkish get-up

Man performs Turkish get-up with own bodyweight

(Image credit: Future)

Reps 10 (alternating sides each rep)

  • Perform a Turkish get-up following this form guide but without using a kettlebell

Superset 3

3A Side lunge to touch

Man performs side lunge, touching one foot with both hands

(Image credit: Future)

Reps 10 (alternating sides each rep)

  • Start with your feet shoulder-width apart.
  • Look straight ahead.
  • Side step with your trailing leg straight and get your knee over your toes on your leading leg.
  • Touch your leading foot with both hands.

3B Jumping jack

Time 1 minute

  • Perform jumping jacks for one minute.
Pete Muir
Former Editor Of Men’s Fitness UK

Pete Muir worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Pete is now editor of Cyclist magazine.