12-Minute Workouts (3/4)

Total-body strength and cardio in three moves

High performers find time for fitness, no matter how busy their lives. 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)