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BYOW: 12-minute 30/30 Blast.

by | Dec 28, 2018 | Last updated Feb 28, 2022

This year is almost over! With things wrapping up in 2021 and a new year beginning in just a few days, you may be coming up with a list of resolutions. Exercise is the most common of New Year’s resolutions, topping the charts at number one most years! Following this trend, gym membership sales skyrocket in January before falling like a meteor in February. Why?

Well, let’s face it. Packing a gym bag, remembering to take it with you as you rush out the door and finding time to drive to the gym can be hard enough, but add in the overwhelm you can feel walking into a packed facility full of shiny new equipment and it’s a wonder anyone sticks with an exercise regimen after January!

Luckily, we can help you get a headstart on your exercise resolution and avoid all of that! It can be quick and easy and doesn’t require anything more than a little area of clear space at home (no gym necessary!), 12 minutes, and a decision to get it done. Seriously, the crucial part is acting on the decision. So, if you decided that 2022 will be your year for exercise, why wait? You can get started now! Momentum is a powerful force. Once you start you’ll find it easier to continue.

You might think 12 minutes isn’t enough time for a workout (Don’t I need 30?), but we are going to break it down even more! We are going to break it down into 30 seconds of work and rest so that you can reach a level of intensity to maximize your time! Every second counts!

Here’s how:

1. Set a timer for 12 minutes and make sure you can see it.

You’ll work for 30 seconds. Then rest for 30 seconds. It’s as simple as that. The 1:1 work to rest ratio will help you keep the intensity high without pushing yourself too hard.

2. Choose 1 movement from each of the categories below and do four rounds total of the 30 on/30 off time scheme.

  • Lower body: squats, lunges, step ups
  • Core: sit ups, v-ups, flutter kicks
  • Dynamic: burpees, mountain climbers, jumping jacks

An example would be:
30 seconds of lunges / 30 seconds of rest
30 seconds of flutter kicks / 30 seconds of rest
30 seconds of burpees / 30 seconds of rest

3. Perform this sequence 4 times for a total of 12 minutes.

Challenge yourself to get the same number of reps for each movement every round, or if you think you can do a little more, especially in the last round, go for it! This can be your target rep count for your next workout. No need to do this high intensity workout every day! In fact, just 3-4 times a week is healthy.

Want to switch up the movements and timing? Feel free! With exercise, boredom and routine can work against you so vary what you do. You can mix things up with each workout, each week or ten days, whatever keeps you motivated, excited and committed. You’ll see results quickly so be ready for success.

Now let’s get moving today with your 14-day Noom trial!