What Is a "12 Minute Makeover"?

Overview

A "12 Minute Makeover" is a workout developed by Dr. Ben Lerner that only takes 12 minutes a week to complete (4, 3-minute workouts). The workout is based on exercises that are done in "Surges" or "Bursts", followed by a period of rest. It may also be referred to as short duration, high intensity workouts or even a form of interval training.

The concept behind the "12 Minute Makeover" is to maximize your workout time in just a few minutes a week and get your body's hormones working for you, not against you.

What are the benefits of a 12 Minute Makeover?

* You don't need a lot of time to complete the Makeover. Most people can spare 3 minutes a day - 4 days a week.

* When you do a surge your testosterone and growth hormones increase, allowing your body to keep burning fat and building muscle long after your workout.

* Your endorphin level increases, allowing your body to fight things such as depression and anxiety.

* The ability to exercise anywhere...you don't need to schedule time for the gym! You can be working on it at home, at the gym, outside, lifting groceries at the grocery store, etc...

How does it work?

First, you need to warm-up. Do some light stretches, yoga, or walk or run in place.

Then, choose an activity such as running, walking, jumping rope, or choose a resistance activity such as calf raises, wrist rolls, or curls/lifts, etc...

Once you have your activity follow the pattern below:

* 10-30 seconds of high intensity movement

* 10-30 seconds of recovery/rest or low intensity movement (The duration of the recovery is equal to the duration of the movement).

* Repeat the above 3 times

* 2 minutes of recovery or low intensity movement

While it may not seem like a lot, keep in mind that this will be intense movement that you have to sustain. Repeat this cycle 3 times and do it 3 times a week, which equals 12 minutes of exercise a week.