Get With The Program: The 12 Minute Shredder Workout
Happy 1st October everyone!
It’s been a while since I last posted a workout here at Angry Trainer Fitness, and in light of our October Diet Challenge (are you all on board with me?) I thought I’d give you an awesome workout to kick off the month with!
You may have heard of Tabata training, which is 4 minutes of pure torture. It’s named after Dr. Tabata, a Japanese doctor whose research suggested that 20 second intervals of near maximum effort, followed by a 10 second rest, and repeated for 4 minutes, led to significant increases in cardiovascular conditioning and fat burning. Just 4 minutes! Sounds good, huh?
Now truth be told, most people who say they use Tabata training really don’t. Why? Because it’s damn hard, and those who do it correctly will barely walk away (and have even been known to throw up!) I’m not looking for that level of intensity, but something near it. Traditional Tabata also usually involves just one exercise, which I find boring.
So I’ve put my own Angry twist on this workout and am sharing it with you. I’d try this as a stand-alone workout, maybe first thing in the morning or in the afternoon for a metabolic jolt. You ready… here we go…
* Perform all exercises for 20 seconds at near max intensity, rest 10 seconds, then move to next exercise
2. Dumbbell Or Resistance Band Squat & Press
4. Jump Rope
5. Rest 10 seconds and repeat
Rest 10 seconds, then move to Circuit #2
1. Kettlebell Hip Drives; Substitute Dumbbells or Medicine Ball if needed
2. Jump Squats
4. One Legged Hip Bridge/Glute raise (For a demo check out my Top 10 Mat Exercises Video)
5. Rest 10 seconds and repeat
Rest 10 seconds then move to circuit #3
1. Bent leg deadlifts – barbell or dumbbell
2. Run in place
3. Alternating Reverse Lunges w/Dumbbell Biceps Curls
4. Medicine Ball Chops; Alternate sides
5. Rest 10 seconds and repeat
Okay, here’s the deal. When the rest period says 10 seconds, it means 10 seconds. Not 12, 13, or 20. There’s no stopping to chat with a buddy, check your cell phone, or fill up your water bottle. The entire success of this system hinges on the allotted times. When I say this is high intensity, I mean on a scale of 1–10, you should be at least performing at an 8.
If you get through this workout and have found it to be too easy, or not that challenging, then that’s on you! When performed correctly, meaning timed right and with proper weights with the right effort, the 12 minutes of exercise should exhaust you!
Let me know how you fare.
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
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