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Try this 12 minute high-intensity workout

Looking for a rapid and intensive exercise regime that can help build an awesome physique? Here are the high intensity exercises that don't take much time and resources to get you the desired body.

Exercise & Fitness By Meenakshi Chaudhary / May 15, 2014

High Intensity Workout

No matter how hot or frosty it is getting outside, you can still do a super effective workout from the comfort of your own home even if you don’t own a single piece of equipment. You can break major calories and break a sweat with this high intensity workout and it will only take 12 minutes. Image Courtesy: Getty Images

Air Squats

You can begin by standing with feet shoulder-width apart and bending the arms with hands at chest level. Slowly push your butt back as if you are sitting down on chair, now go down till your hip crease reach below knees. While doing so make sure to keep the knees behind the toes. Stand back up and keep repeating the same for some time. Image Courtesy: Getty Images

 

Alternating Lunges

Again stand with feet shoulder- width apart. Step out the right foot in front of you while you bend your right knee and keep lowering yourself until the left knee touches the floor. Then immediately after this, raise yourself back up and move the right foot to the initial position. Repeat this at the alternate sides.

Plank

This is one of the simplest yet most effective exercises for abdominal muscles. Lie face down on a mat with your palms flat on the floor and slowly push yourself off the floor, so that now you rest on your toes and elbows. Keeping your back completely straight, tilt your pelvis to contract the abdominal muscles and hold it for as long as you can.

Squat Jumps

Keep the feet shoulder-width apart and bend the arms in front of you with hands at chest level. Slowly start bending the knees making a full squat. Once you reach the bottom, jump up explosively and try reaching the as high as you can towards the ceiling. Return to the squat position when you land and repeat the same.

Ab Roller

You can easily find an ab roller in your gym or you can buy one of your won. Ab roller is quite popular these days. Sit on the ab roller and hold each of the bars. Now slowly use your abs to originate a rolling motion forward. Release and repeat for 1-3 sets of 12-16 reps. Image Courtesy: Getty Images

Pushup

Pushups are the absolute best muscle building exercise for every beginner for better pecs, delts, and triceps. However, there are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Try a 12 minute intensive push up regime of at least three sets. Image Courtesy: Getty Images

 

Crunches

Lie on your back with the knees bent and place your hands on your head just to support the neck. Now slowly contract your abs and lift your shoulder blades off the ground. Lower and repeat the same action for 1-3 sets of 12-16 reps that will only take 12 minutes. Image Courtesy : Getty Images

Arm and Leg Raise

Place a mat on the ground and get on all fours with your knees right under your hips and your wrists right under your shoulders. Now slowly raise your left arm to shoulder height and your left leg to hip height. Hold the position for as long as you can. Repeat the same process with the other arm and leg fir the next 12 minutes. Image Courtesy: Getty Images

Hanging Leg Raise

Hang from a bar and raise your legs out in front of you, keeping them straight, until they are parallel to the floor. Return to the starting position and repeat. These 12 minute exercises will do wonders to your body and overall fitness.

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