12 minute workouts for every day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

New complexes for 12 minutes are posted on the site three times a week, which will help you find excellent physical shape.

We have already repeatedly written on the pages of the Lifehacker about the benefits and effectiveness of training according to the HIIT system. These are high-intensity workouts that allow you to load your muscles well and pump your cardiovascular system in a relatively short time. In addition to saving time, such workouts are most often performed with your body weight or with minimal equipment, which allows you to perform them almost anywhere. Today we will introduce you to an interesting project using the HIIT method to build an independent system of short workouts that will help you always be in good physical shape.

The main goal of the 12 Minute Athlete website is to empower anyone to lose weight, gain health and be in better physical shape than ever before. For this purpose, a specially designed workout system is used, which can be performed without the need to purchase expensive equipment or a gym membership.

I want to warn you right away that this system is aimed primarily at normalizing weight, general condition of the body and endurance, so if you want to acquire huge biceps or incredible flexibility, then you need to look for something else.

12 Minute Athlete has several features that set this site apart from other competitors.

• First, as you probably already understood from the name, a typical workout here lasts only 12 minutes.
• Secondly, it is diversity. A new set of exercises appears on the site three times a week, so you will not be bored performing the same movements every time. Each complex is a new challenge for you.
• Thirdly, an excellent design in the spirit of minimalism. All exercises are presented with concise and informative icons, when you click on them, a video illustrating the execution technique opens. Below is the number of approaches and the execution time.

Below the exercise tiles, there are icons for the necessary equipment. For example, for this workout you will need a timer (always needed), a horizontal bar and a jump rope. Even below we see the name of the type of training and the time intervals that must be set on the timer. We need to dwell on these issues in a little more detail.

The fact is that the site publishes workouts of several types, which alternate for a variety of load and in order to avoid addiction.

• 12 minute workouts- a regular workout, which is performed according to the scheme of 18 sets of 30 seconds each, between which a rest of 10 seconds.
• 16 minute workouts- a slightly longer workout, consisting of 24 sets of 30 seconds and rest for 10 seconds.
• Challenge workouts- you are given an exercise, the number of repetitions and the number of approaches. Your task is to turn on the stopwatch and complete the task as quickly as possible.
• AMRAP workouts - you will have to complete as many sets as you can in the allotted 12 minutes.
• Tabata workouts - fast workout using the Tabata protocol.

The trainer of the site recommends starting with 2-3 workouts per week and then gradually adding more classes to arrive at daily workouts with one day off. Despite the short duration, these exercises can be quite stressful, especially if you are not in very good shape. So be sure to listen carefully to your well-being, and if necessary, do not be too lazy to consult a doctor.

To practice this system, you will definitely need a timer. IPhone users can use the proprietary application 2 Minute Athlete HIIT Workouts ($ 2.99), and for Android owners, the simple 3030 timer we reviewed earlier can serve as an excellent replacement for the timer.