- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
12-Minutes Push-up Power Burn 🔥
12 min
·
8 exercises
This 12-minute workout will give you a great reason to take an extra 5 minutes with your morning breakfast! The goal is simple: complete as many push ups as you can in 60 seconds, then immediately take 60 seconds of active star-jumping recovery, then rest for 60 second, & repeat!
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
1:00 rest
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
1:00 rest
Plank to Push-Up
Be sure to use a comfortable surface below your elbows, & keep your core tight & engaged throughout the entire exercise.
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
1:00 rest
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
This 12-Minutes Push-up Power Burn 🔥 12 min gym workout plan effectively targets your abs, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
12-Minutes Push-up Power Burn 🔥
12 min
·
8 exercises
This 12-minute workout will give you a great reason to take an extra 5 minutes with your morning breakfast! The goal is simple: complete as many push ups as you can in 60 seconds, then immediately take 60 seconds of active star-jumping recovery, then rest for 60 second, & repeat!
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Plank to Push-Up
Be sure to use a comfortable surface below your elbows, & keep your core tight & engaged throughout the entire exercise.
Primary muscle group(s):
Abs, Shoulders
- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
Primary muscle group(s):
Abs
- Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
- Bring your feet together and simultaneously transfer your weight onto your left arm.
- Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
- Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Knee Push-ups
Perform as many push ups as you can in 60 seconds. Rest whenever you need to but log your total!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Jumping Jacks
Light star jumping, non stop, for 60 seconds.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
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