New to exercise? This 12-minute routine covers all the fundamentals and targets every major muscle group

If you’re brand new to exercise, knowing where to start can feel overwhelming.

That’s why I asked NASM-certified coach Danielle Legris, the owner of Thrive Era Wellness, to create a full-body workout that’s beginner-friendly and ticks off as much as possible in just 12 minutes.

The exercises are to be performed as supersets, which essentially means doing two different exercises back-to-back with no rest. This helps save on time because rest periods are limited.

Once you’ve completed both exercises back to back, take a short rest before tackling them again. Complete the recommended number of sets before moving on to the next pair of exercises.

Read through all the exercises before you begin, to see which exercises have been paired together (denoted as A and B).

You will need a mat, dumbbells and a bench for this workout, although alternative options are provided if you’re missing any of this equipment.

Legris has also provided a warm-up stretch and optional cool-down stretches.

“If you are planning to include cool-down stretches within the 12 minutes, I suggest two sets of [each superset],” says Legris. “If your cool-down stretches can be performed outside of the 12 minutes, I suggest three sets.”

Remember to listen to your body as you move, and adapt any exercise that doesn’t feel right.

Workout overview

• 1A. Side plank x 20sec each side
• 1B. Half-kneeling halo x 8 each side
• 2A. Squat x 8
• 2B. Single-arm dumbbell row x 8 each side
• 3A. Single-leg bridge x 8 each side
• 3B. Bench press x 8

Warm-up

World’s greatest stretch

Sets: 2 Reps: 10 each side

• From kneeling, step one foot forward.
• Place both hands on the floor inside your front foot.
• Lift the hand closest to your front foot towards the sky and rotate your chest upward—looking up at your hand.
• Return to start and repeat, then switch sides.

If you want more of a challenge. Lift your back knee off the ground.

Workout

1A. Side plank

Sets: 2-3 Time: 20sec each side

Try the different variations in the video, which run from easiest to hardest, to find the one that suits your ability best, and work up to more challenging variations as the weeks progress.

• Lie on your side with your hand or elbow directly under your shoulder.
• Lift your hips so your body forms a straight line.
• Hold this position for time, breathing steadily, then repeat on the other side.

1B. Half-kneeling halo

Sets: 2-3 Reps: 8 each side

• Start in a half-kneeling position holding a light weight. If you don’t have weights, use a filled water bottle or small book.
• Circle the weight slowly around your head.
• Keep your torso tall and still.
• Repeat on the other side by switching knees and the direction you’re circling the weight.

2A. Squat

Sets: 2-3 Reps: 8

• Stand with your feet hip- to shoulder-width apart. Your toes, knees and hips should all be face forward.
• Sit your hips back and bend your knees to lower.
• Press through your feet to stand back up.

2B. Single-arm dumbbell row

Sets: 2-3 Reps: 8 each side

• Place your left hand and left knee on a bench or other secure knee-high platform.
• Holding a light weight or a household object in the other hand, slowly pull the weight toward your torso, squeezing your shoulder blade.
• Lower with control.
• Complete all the reps on one side, then switch sides.

3A. Single-leg bridge

Sets: 2-3 Reps: 8 each side

• Lie on your back with one knee hugged into your chest.
• Place the opposite foot flat on the floor.
• Press through that foot to lift your hips.
• Lower back down with control.
• Switch legs after completing reps.

3B. Bench press

Sets: 2-3 Reps: 8

• Lie on a bench (or on a yoga mat) holding dumbbells (or filled cans or jars) above your chest, with your arms extended.
• Bend your elbows to lower the weights, allowing a 45° angle between your upper arm and torso.
• Press back up with control.

Cool-down

Figure four

Time: 30sec each side

• Lie on your back with your knees bent.
• Place your right ankle on your left thigh, just above the knee.
• Hold the back of the left leg and gently pull it towards you.
• Hold the stretch for time, then switch sides.

Chest stretch

Time: 30sec each side

• Stand next to a wall and place your forearm against it.
• Gently turn away to feel a stretch through your chest.
• Hold for time, then switch sides.

Hamstring stretch

Time: 30sec each side

• Place one foot on a slightly raised surface, keeping that leg straight.
• Hinge forward slightly if needed to increase the stretch.
• Hold for time, then repeat on the other side.

Lat stretch

Time: 30sec each side

• Raise your right arm overhead and then bend your right elbow so your right hand rests on your upper back.
• Use your left hand to gently push your right elbow down to increase the stretch.
• Hold for time, then repeat on the other side.