Fun 12-Minute Countdown Workout

Posted on Thursday, November 24th, 2011 at 11:03 am

Hi Everyone,


Today was one of those days where I was racing against the clock but I’m proud to say that I still managed to get in a quick workout.


Unless you make exercise and healthy eating a priority, it’s easy to push your workouts aside and tell yourself that you’ll do it tomorrow. 


For most however, tomorrow can easily turn into a week or more. 


If this sounds familiar, then it’s time that you make time for your health. 


When you do, you’ll feel a great sense of pride and accomplishment. 


Have fun with today’s workout.


It’s only 12 minutes long but will surely get your heart racing and muscles working!


Workout details are below:



Workout Details:


Keep track of your time on a clock, Gymboss Interval Timer or stop watch if you have one.


Perform the following 3 exercise combinations one after the other until 12 minutes have passed.


Perform the repetitions for each exercise before moving on to the next one.


Doing all three exercises counts as 1 set (round). Record the number of sets or rounds that you complete in 12 minutes.


If you have the time or energy to do more, then go for it.


Beginners can choose to perform fewer repetitions.


Just listen to your body and adjust the intensity as needed.


Here are the exercises:


1. Squat to Overhead Swing/Side Leg Lift x 20 reps: 

This exercise works the legs, outer thighs, shoulders, and obliques. Every squat counts as 1 repetition.


2. Push-Up to Jump Front Kick x 10 reps each leg: 

The push-up targets the muscles of the chest, shoulders, and triceps. The jump kick adds a power element, while the kick itself works the legs and core. Perform 10 repetitions on one leg, then switch and perform 10 more on the other side.


3. Bent Over Rows with Center Arm Raise x 10 reps: 

The side rows target the middle back and lats (muscles on the side of the back that give the back a V-shape).  The center arm rasie targets the shoulders and upper back. Every time you raise your arms in the center it is counted as 1 repetition.


All 3 exercises count as 1 round (set). Keep repeating for 12 minutes and record your score.




Given email address is already subscribed, thank you!
Oops. Something went wrong. Please try again later.
Please provide a valid email address.
Thank you, your sign-up request was successful! Please check your e-mail inbox.
Please complete the CAPTCHA.
Please fill in the required fields.

Leave a Reply

  • (will not be published)