12-Minute Workouts

Let’s review some of my 12 Minute Fat Loss Workouts…

12 Minute Fat Loss Workout 1

In this workout you’ll do a superset upper body workout that includes the Incline Dumbbell Chest Press exercise paired with the Incline Dumbbell Row exercises.

So, for the chest presses, you will press the dumbbells up and in and then down and out. Immediately after this exercise move into the incline DB row. So, with your bench inclined at about 45-degrees, lean up against it, grab both dumbbells and then simply row up, while using the bench as chest support.

Rest and then repeat that superset as many times as you can in 12 minutes.

Powerful upper body workout.

12 Minute Fat Loss Workout 2

In this second workout of the 12-minute workout program, we will pair two lower body exercises together.

The first exercise is the Dumbbell Split Squat. So, grab a set of DBs and place one leg forward and one leg behind. Next you want to drop your hips straight down and then come back up. Do all repetitions for one side and then switch sides.

Immediately afterwards, you’ll move into an exercise that targets both your lower body and your abdominals, the Spiderman Climb.

So, in a push-up position, bring one foot up to just outside your hand and then back down, alternating sides. Be sure to keep your hips down nice and low. Also, don’t over stretch your groin and just do whatever feels comfortable.

As your flexibility increases so too will your ability to bring your foot up to your hand. Once you’ve finished all the repetitions there, go right back into the DB Split Squats and try to get as many reps into the 12 minute workout as you can.

12 Minute Fat Loss Workout 3

This workout is a conditioning circuit using Pushups and Dumbbell/Kettlebell Swings

The first type of pushup you will do is the Close-Grip Pushup. So for this exercise, do as many repetitions as you can in 30 seconds.

From there, move immediately into 1-Arm Dumbbell or Kettlebell Swings for 30 seconds. Once you’ve gone for 30 seconds, switch sides and do the other arm.

Next you will do regular Pushups for 30 seconds and finishing off the circuit with 2-Arm Dumbbell Swings. It’s important to note that throughout this circuit you will not take any rest. By then end of the circuit you’ll be pretty tired, so take one minute rest and then try to go through it again two or three times.

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Hope you enjoyed those fat burning 12-minute workouts.

Click here to see all of those workout videos on youtube

Your coach,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - One reason I create short workouts...

Is because we are all running out of time.

So my advice to you...

Place a high value on your time. Don’t let others steal it away through insignificance. Remember… every moment wasted in meetings, traffic, surfing the web, gossip, etc. steals it from your children, your spouse, and your well-being. Be ruthless with your time and energy for the sake of your legacy.