Let's be honest: Burpees and mountain climbers are probably two of the most disliked exercises of all time. Of course some people like them, but many people I know begrudgingly do them because they know they're effective ways to work multiple muscles while getting in some cardio at the same time. So it's not surprising that these efficient and effective moves make a great addition to a short workout—like the 12-minute one below created by Michael Blauner, a NESTA-certified personal trainer based in Bergen County, New Jersey.
"Since it’s a short workout, you want to get most bang for your buck," Blauner says. Explosive moves like burpees and mountain climbers can help you do just that. Both moves work your core and arms—no weights required—while also raising your heart rate for some cardiovascular work. You can adjust how much cardio you're getting out of them by speeding them up or slowing them down.
In addition to these two moves, Blauner also included two medicine ball moves in this workout to give you some added resistance and challenge the body in a few more ways. "If you're looking to get a quick workout in and want to cover the major muscle groups, then this circuit is for you," he says.
To get the most out any short-but-sweet workout, Blauner says it's important to focus mostly on compound exercises (like the moves you see here) that work multiple muscle groups at once—sprinkling in a more targeted move here and there. He also suggests taking as few breaks as possible to keep your heart rate elevated throughout.
This workout involves some explosive moves that can be pretty challenging for beginners. If you are looking to start with something that's a little less intense (but still effective), try this beginner-friendly 12-minute workout first. As you build strength and start to feel more comfortable with exercise, try progressing to these more power-driven moves.

Here's how to do this workout:

  • Burpees or Squat Thrusts — 1 minute
  • Mountain Climbers — 1 minute
  • Medicine Ball Slams — 1 minute
  • Russian Twists With Medicine Ball — 1 minute
  • Repeat the circuit three times, resting as little as possible between circuits.


Here's how to do each move:

1

Squat Thrusts — 1 minute

  • Stand with feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs back into a plank position.
  • Immediately jump your legs forward back to start and stand back up.
  • Continue for one minute.
To make this move more intense, turn it into a full burpee:
  • After you kick out into plank position, lower your entire body down to the ground into a push-up, bending at the elbows.
  • Use your arms to quickly push your body back up and hop your legs back under your body.
  • Jump straight up into the air, reaching your arms overhead.
  • End with your knees slightly bent, and go directly into the next rep.
  • Continue for one minute.

 2

Mountain Climbers — 1 minute

  • Start in a high plank with your wrists directly under your shoulders, core and butt tight and tailbone tucked.
  • Quickly pull your right knee into your chest, and then extend it back out as you draw your left leg into your chest.
  • The quicker you move, the better the cardio workout—just don't sacrifice form for speed.
  • Keep your butt as stable as possible and avoid sagging into your shoulders.
  • Continue for one minute.

 3

Medicine Ball Slams — 1 minute

  • Stand with your feet wider than shoulder-width apart, toes slightly turned out.
  • Push your hips back and lower down into a squat to pick up a medicine ball, keeping your chest lifted and back flat.
  • Push through your heels to stand up as you lift the ball overhead with both hands.
  • Slam the ball onto the floor in between your legs. As you slam the ball, lower back down into a squat.
  • Don't be afraid to really slam it down—get that aggression out!
  • Grab onto the ball and stand up again.
  • Continue this movement for one minute.



4


Russian Twists With Medicine Ball — 1 minute

  • Sit up with your legs out in front of you, knees bent and your heels on the floor, your back at a 45-degree angle to the floor. To make this move more difficult, you can raise your heels slightly so they aren't touching the floor.
  • Hold a medicine ball or medium-weight dumbbell with both hands by your stomach.
  • Keep your back straight and medicine ball in close to your torso as you twist to the right and left.
  • Continue this for one minute.
Model Zahra Thomas is wearing Athleta Mesh Shine Salutation 7/8 Tights ($89, athleta.gap.com), Athleta Transcendence Bra ($49, athleta.gap.com), and Athletic Propulsion Labs TechLoom Phantom sneakers ($165, zappos.com).

from: self