12 Minute Total Body Home Workout

As we age, it becomes increasingly more important to our health and well-being to keep our bodies active. The top exercise excuses are the “Not Enough Time,” and then the “I Can’t Afford a Gym Membership.”

Voilà! A no excuses (and only) 12-minute total body home workout designed to challenge the entire body with basic moves that can be modified to adjust to your level of fitness. Quick, fab and effective! Four movements, 50 seconds each and 10 seconds to transition to the next move. After completing as many reps in 50 seconds for each exercise, start the cycle over. Three times = 12 minutes. As endurance and strength improve, the more rounds or time can be added.

Always warm up before starting any fitness routine. How long you spend warming up will depend on your level of fitness. If newer to exercise, your body will respond better with a longer warm up. Set your timer for this fun, fit and fab routine:

Push Ups – 50 seconds

Easy – Wall Push Ups; lean with arms shoulder width apart, pushing body away from wall
Medium – Knee Push Ups; knees on ground, hands slightly wider than shoulder width
Hard – Basic Push Up; plank position on toes, hands slightly wider than shoulders
RockStar – Plyo Push Ups; plank start, perform push up explosive from floor and clap hands together

Jump Rope – 50 Seconds

Easy – March or walk in place (no rope) or a light boxer shuffle
Medium – Jog in place (no rope) or basic jump rope
Hard – Alternating heel taps or running in place (no rope) or heel taps with jump rope
RockStar – High knee fast stepping – or Double-unders (rope underneath you twice in one jump)

Tricep Dip – 50 Seconds

Easy – Dips on floor (bridge position) lift hips, bend elbows & push back up to straighten
Medium – Dips from a chair (legs bent)
Hard – Dips from a chair (legs extended out)
RockStar – Dips with alternating leg kicks – or Dips with legs elevated

Lunges – 50 Seconds

Easy – Squats; feet hip width apart, sit back as if sitting on a chair, press thru heels and squeeze glutes to stand
Medium – Basic Lunge; step back into lunge, step both feet together, step back with opposite leg
Hard – Walking Lunge; Step forward into lunge, then bring back leg up to a forward lunge in a walking motion
RockStar – Plyo Lunge; lunge position, jump and switch legs in air landing in lunge on opposite leg

Beginners make this easier by starting with five easy reps, then increase slowly as your body allows. RockStars usually know what challenges them and can incorporate weighted ropes or dumbbells into their routine. Remember to cool down, gradually lowering the heart rate, and include stretching to help muscles relax, realign and re-establish their normal range of movement. If this seems too overwhelming, then at least go for a heart-healthy walk and reflect on the Mind Body & Spirit below.

Mind Body & Spirit

“Each moment is a new beginning to recreate yourself. Don’t be overwhelmed by what is ahead of you, be inspired by what you’ve already accomplished. We are all a work in progress; enjoy the journey of the effort you put forth. Just begin slowly as you move in a healthy and positive direction, one easy step at a time.”

~D’Ann Zona, Fitness Contributor

images by Bigstockphoto.com