We’re about to hit you with a truth bomb: 12 minutes workout is all you need for a killer full-body workout. Don’t believe us? Then we challenge you to try this insanely tough, totally exhausting 12-minute circuit workout. It’s comprised of only three little exercises, but by the time you’re halfway through, your legs and lungs will be begging for mercy.
The rep scheme goes like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1. That means you’ll perform one rep of each exercise, then go back to the top and repeat with two reps of each exercise, then back to the top and do three reps of each exercise, and so on.
The idea is to rest as little as possible and complete the entire thing as fast as you can. The goal is 12 minutes. If you score higher than that, repeat the workout every few days until you improve your time. If you score less than that, congratulations—you’re our hero.
1. KETTLEBELL SWING
Stand holding a kettlebell by the handle with both hands, feet apart and knees slightly bent. Begin the motion by bringing the kettlebell between your legs, keeping your chest lifted and back flat (A). Then thrust your hips forward and extend your legs to propel the kettlebell up to chest height. (B). As the weight begins to fall forward, relax your elbows, and lean back slightly to allow it to drop and guide it back between your legs. Repeat for required reps.
2. GOBLET SQUATS
Stand with feet apart, holding a kettlebell by the horns close to your chest with elbows pointing straight down (A). Bend your knees and lower into a squat until your elbows go past the insides of your knees (B). Extend your legs and press back up to standing. Repeat for required reps.
3. BURPEE ONTO PLATE
Place a weight plate on the floor 1-2 feet in front of you and stand facing it. Perform a burpee by bringing your hands to the ground and jumping your feet out behind you (A). Bend your elbows like in a push-up, and drop your hips to the ground (B). Next, extend your arms, jump your feet up to your hands, and jump forward as you come up, landing on the edge of the weight plate (C). Jump or step back to the starting position and immediately repeat for required reps.