A 12-Minute Workout To Kick Off Your 2021 Exercise Routine
By Mirel Zaman
Last year, I dabbled in a million forms of at-home exercise, and I finally found the perfect formula for me: The workout must be short. It must require no equipment. And it must be intense enough to burn off the bottled-up energy I get from being stuck at home most of the day.
High-intensity circuit training checks every boxes. “I’ve always had such a passion for high-intensity circuit training — it’s the way I’ve trained myself and my clients for over 11 years,” Kayla Itsines, co-founder of the Sweat app and creator of the insanely popular BBG Training Programs, tells Refinery29. “What I love about it is that it’s easy to follow and is great for those who are beginners or advanced as it allows you to workout at a pace that works for you and your fitness level.”
To help you decide whether this style of workout is a fit for you, Itsines put together three 12-minute workouts exclusively for Refinery29 readers, which we’ll be rolling out over the next few weeks. First up: A full-body session that requires no gear, and works all your major muscle groups to leave you “good tired.”
To kick things off, just start swiping. You’ll repeat each move for 30 seconds straight before moving directly into the next one. After completing the seven exercises, rest for 30 seconds before starting back at slide 1. Repeat the whole sequence three times.
The circuit can take you as little as 12 minutes, but Itsines encourages you to go at your own pace and take as many breaks as you need throughout — you’ll still get a great, mood-boosting and stress-busting workout. And stay tuned for next week’s instalment.
Pop Squat & Twist
Step 1
Plant both feet together on the floor. This is your starting position. Bending slightly as your hips and knees, push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your torso remains as upright as possible.
Step 2
Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the right and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the right.
Step 3
With a slight jump, unravel your torso to reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury.
Step 4
Push evenly through your feet and propel your body upwards into the air, extending your legs beneath you. At the same time, rotate your hips and lower body to the left and rotate your arms in the opposite direction to land with your torso facing forwards and your hips twisted to the left.
Continue alternating between sides for the specified number of repetitions.
Reverse Lunge
Step 1
Plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Step 2
Inhale. Carefully take a big step backwards with your right foot into a lunge. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Step 3
Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.
Step 4
Inhale. Carefully take a big step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Step 5
Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position. Continue alternating between right and left for 30 seconds.
Glute Bridge
Step 1
Start by lying flat on your back on a yoga mat (if you have one). Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
Step 2
Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Step 3
Inhale. Lower your pelvis to return to the starting position. Repeat for 30 seconds.
Mountain Climber
Step 1
Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2
Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.
Step 3
Extend your right leg to return to the starting position.
Step 4
Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.
Step 5
Extend your left leg to return to the starting position. Continue alternating between right and left for 30 seconds, inhaling for four mountain climbers and exhaling for four mountain climbers.
Lay Down Push Up
Step 1
Place both hands on the mat slightly further than shoulder-width apart, and your feet together on the mat behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Step 2
Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.
Step 3
Extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.
Step 4
Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for 30 seconds.
High Knees
Step 1
Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.
Step 2
Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other. Continue alternating between right and left legs for 30 seconds.
X Plank
Step 1
Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet in a plank position. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
Step 2
Inhale. While stabilizing through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
Step 3
Exhale. Lower your hips and place your left hand on the mat to return to the starting position.
Step 4
Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).
Step 5
Exhale. Lower your hips and place your right hand on the mat to return to the starting position. Continue alternating between left and right for 30 seconds. Each repetition is equivalent to one touch of your hand to your foot.
Take a 30-second breather
Relax, grab a sip of water, wipe off your sweat, and jump back in.
Originally published at https://www.refinery29.com.
