12-Minute Workouts (3/4)

Total-body strength and cardio in three moves

The high-performer is not the type to let their diet or workout routine fall by the wayside during the holidays. They plan ahead so they can stay healthy when visiting other people’s homes. To help you do just that, we’re bringing you a series of intense-but-quick workouts, created by Shodan Rodney, a Tier 3+ trainer at Equinox Flatiron, over the next four weeks. They’re tri-sets: three exercises that are done for a set time or number of reps back-to-back with no rest. “Tri-sets are concise and hard-hitting,” says Rodney. “Not only are you working various muscle groups, your heart rate will get to an ideal fat-burning zone—that's where the magic happens.”

The third set in our series, below, focuses on classic moves that have been time-tested to work. “Nothing gets that heartrate going more than some burpees—still one of the greatest anaerobic movements in circuit training,” says Rodney. Then, move on to pull-ups which “must be a staple in every workout; they’re a timeless exercise for getting the best out of your back.” Finally, swap a barbell for the trap bar for deadlifts. It will help you achieve the proper hip hinge more easily, Rodney explains.

See how many rounds you can do in 12 minutes; shoot for three to four total. If you have more time—and stamina—you can try “stacking” these tri-sets. You can do all of set three, then move on to set one or two. Rodney advises against stacking more than two at a time—that’s all you need to be left gasping and sweaty, he says.

Other workouts in this series: 

12-Minute Workouts: (1/4)

12-Minute Workouts: (2/4)

12-Minute Workouts: (4/4) [COMING SOON]