Less is More: Why Short Workouts Are Better Than Long Ones

 

I’m not crazy. I’m totally aware that when I first tell people about workouts that take only 12 minutes or so to complete, they look at me like I’ve gone nuts.

And they get even more confused when I tell them that these 12 minute workouts are actually more effective than spending an hour or more working out in a gym.

“How the hell is working out for 12 minutes better than working out for an hour?” most people ask me, puzzled and unbelieving.

See, most people are used to equating exercise with long, boring gym sessions that last at least an hour or more. And I’m no stranger to this mindset—I used to be a part of this “long workouts are better camp” too, back in the days when I’d force myself to run for miles and miles, followed by 20 minutes or more of abs-focused training or something similar. I absolutely hated it, but I did it anyway because I thought that spending more time exercising was the only way to get into good shape.

But just because you’re used to something being one way doesn’t mean you should actually accept that’s how it has to be.

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Announcing: The Official 12 Minute Athlete App

12 Minute Athlete app

Ahhhh!!! I’m so excited, I need to go punch something. Or do a handstand. Or sprint till I can’t feel my lungs (I’m not sure that actually happens, but you get the idea).

I’ve just released an app.

Yes. It’s true. There is now an official 12 Minute Athlete app available in the iTunes Store.

You have no idea how many burpees I’ve done out of sheer joy of this moment. It’s no doubt the most exciting day of 12 Minute Athlete so far, and probably one of the most exciting moments of my entire life (yes, I’m a nerd, I’ll freely admit it).

Check out the app!

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How to Make Exercise Your #1 Priority

 

Every day, you’re forced to make a number of decisions about what’s important to you and prioritize them accordingly.

You decide if you’re going to work (most people decide yes).

You decide if you’re going to put pants on (again, usually a yes here too).

You decide if you’re going to walk/feed/play with the dog or make breakfast for your kid or pay your rent/mortgage/car loan.

In fact, for most people, their top priorities for an average day are pretty simple:

  • Family (including pets)
  • Work
  • Sleep
  • Eating
  • Entertainment/relaxation
  • Friends
  • Finances

The order will vary of course person to person, but you get the idea.

And for most people, these are no-brainer priorities. In fact, if you’re like the majority of people, you don’t even have to think about these types of responsibilities—you just accept them, and take care of them. And of course, over the years, you learn to prioritize—if you don’t, you’ll be fired, lose your house, force your dog to pee on the carpet, let your kid go hungry, etc.

So why is it that exercise isn’t on this list?

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7 Convincing Reasons to Work Out Outside

 

Summer is officially here, and that means means long, sunny days, fewer layers and warmer temperatures. Yet despite the beautiful weather, if you’re like most people, you’re still taking your workouts indoors.

And unless you’re a runner, tennis player or an ultimate frisbee star, you’ve probably spent most of your life exercising inside, whether it’s in a stuffy gym, a tiny apartment, or in random hotel rooms.

But the truth is, exercising indoors can be a bit… uninspiring. Seeing the same thing day after day may make you feel like you’re a hamster in a wheel—plus, it’s pretty boring at times.

The simple answer?

Try taking your workouts outside!

All you have to do is head to your backyard (if you have one), or even to a local park, beach, or playground—and get sweaty.

Sure, you’ll feel silly at first, and don’t be surprised if you get a few strange looks from curious bystanders (don’t worry, they’re only jealous of your incredible strength). But ultimately, working out outside packs so many benefits you’ll soon forget you’re feeling uncomfortable at all and start working even harder than normal (you don’t want strangers thinking you’re a total wimp, do you?).

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push through the pain of a tough workout

How to Push Through the Pain of a Tough Workout

push through the pain of a tough workout

No matter how motivated you are or how good of shape you’re in, there are undoubtedly going to be times during your workouts that you’ll feel like you can’t push any harder.

Because during the very toughest of workouts, your muscles will feel like they’re literally on fire. Your heart will feel like it’s going to thump right out of your chest. Your lungs will feel like they’re going to burst into thousands of pieces.

You’ll feel like you want to take a break. To quit. To give up.

And the truth is that no one would blame you if you did. In fact, most people—99% of people in fact—would say that you’re crazy if you did go on.

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Train Like a Boxer: 10 Exercises to Get You in Fighting Shape

 

I’ve always loved the sport of boxing.

When I was younger, I punched a few holes in the wall (sorry, mom and dad), and pretty soon afterwards my parents bought me a punching bag (which is all I always wanted anyway, guess I should have brought that up sooner).

I had no idea what I was doing then when I tried to punch the damn thing—all I knew was that boxers were always in incredible shape and really badass, and I wanted to be just like them.

Fast forward a few years later, I got my personal training certification and got a job at a gym in New York City solely based on the fact that it had a boxing ring and an awesome, incredibly badass trainer. I started taking lessons right away, and quickly learned all my hooks, jabs, and undercuts. I fell even deeper in love with the sport.

There’s something so satisfying, so primal in a way, of punching something (or someone) as hard as humanly possible.

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How to Get Out of a Workout Rut

 

I don’t know about you, but I’ve been in a bit of a workout rut lately.

My actual workouts are still going great. I’m making steady improvements, and never miss a day (unless it’s my rest day, but that’s intentional of course).

I still end up sweaty, breathless and starving at the end of each workout, and typically lay on the floor in an exhausted heap after the last timer beeps. And I almost always beat my previous times and reps.

But still… I feel like I need a challenge. Something new, something that I don’t immediately do really well, something that’s… hard for me. Something to shake things up.

I’m sure you know what I’m talking about.

Being in a rut (or at least, feeling like it), whether it’s with your workouts or something else in your life, sucks. If you’re anything like me, it makes you feel less empowered, less awesome, and definitely less badass.

But unsurprisingly, this isn’t the first time I’ve experienced this rut feeling… and luckily, I’ve figured out ways to get out of it in the past.

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12 Minute Athlete T-shirts and Tanks Are Here!

12 minute athlete t-shirts

They’re here! They’re here!

12 Minute Athlete t-shirts and women’s tank tops have finally arrived.

I’ve been wanting to launch a clothing line probably since the day after I first had the idea to start 12 Minute Athlete, but thought it probably shouldn’t be my #1 priority… until now. Requests for swag have been coming in for a while now, and pretty psyched to say that 12 Minute Athlete shirts are FINALLY here.

Yep, as you can tell in the photo above, I’m pretty damn excited about them.

Want a shirt right now? Order it here!

12 Minute Athlete t-shirts (and a tank top)

A little about the backstory of the shirts…

I’ve been searching for a while now for awesome t-shirts that I would actually want to wear, because I refused to be a total hypocrite and sell crappy clothing that I would never want to work out in.

But it’s really hard to find good blank shirts online that are:

a. Comfortable
b. Affordable
c. Attractive
d. Good to work out in

So, needless to say, it took me a while to find good enough ones to meet my own crazy standards. But I finally did it!

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kettlebell swings

The King of Exercises: Kettlebell Swings

kettlebell swings

If you were looking for the single perfect exercise—one that would not only burn a ton of calories, scorch fat, build muscle, boost your endurance, as well as improve your posture and keep you from getting low back pain—you’d need to look no further than the kettlebell swing.

With all the benefits it has to offer, kettlebell swings are truly the ‘king of exercises’—and all they require is one heavy, medieval looking piece of equipment that lasts a lifetime.

They’re one of my favorite exercises to include in the 12 Minute Athlete workouts—you can see them here, and here, and even here.

So…what exactly is a kettlebell swing?

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How to Conquer (Or At Least Tame!) Your Sweet Tooth

 

Let’s face it: most people have at least something of a sweet tooth. I know I do.

And to be completely honest, I don’t fully trust anyone who never craves sweets at all.

Sugar, in all its various forms, is a fairly natural human craving. It comforts us. It helps us bond with others. And yes, it even satisfies us emotionally— since we tend to crave sugar when we’re feeling sad, lonely, or even bored.

And while indulging your sweet tooth every once in a while it completely acceptable, too much of a good thing can completely derail your fitness and weight loss goals, even if you work out on a near daily basis.

So while I’m not one to say you shouldn’t have any sugar at all (I’d be a hypocrite if I did!), I certainly can relate to the need to lessen your constant desire for sweet things and start living by the 80/20 rule.

Here’s how to tame your sweet tooth for good:

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