Jaime Teo’s Super Effective 12-Minute Circuit Training Workout

by Estelle Low
Fitness  |  September 15, 2016
  • Train like Jaime Teo
    1 / 14 Train like Jaime Teo

    The secret to celebrity mum Jaime Teo’s knockout body? Bodyweight exercises that are done in 12 to 15 minutes at home.

    Here, Jaime shares her favourite (read: most hated) bodyweight exercises, mostly in plank position because plank exercises are always tough, but so good for building strength all over, she says. In between, she recommends doing an explosive move to get your heart rate soaring.

    The good news: This workout will be over in a flash. It takes just 12 minutes. You spend only one minute at each exercise, long enough to drain you without boring you.

    When this no longer leaves you huffing (and swearing), you know you’re getting closer to your dream bod. That’s when you should swop the exercises for more challenging ones, says Jaime.

    The bottom line: To see results, ditch your comfort zone!

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  • The workout plan
    2 / 14 The workout plan

    Do this circuit-training workout every other day (or every day if you can afford it!). Start with the heart-pumping cardio exercise X Jump, then alternate with a different bodyweight exercise, doing 12 exercises in all. For each one, do as many reps as you can manage in 45 seconds, resting for 15 seconds before moving on to the next exercise. Remember, maintaining good form is more important than the number of reps!

    You’ll need: An exercise mat and training shoes.

    Click right to view the full workout sequence!

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  • 1. X Jump (cardio exercise)
    3 / 14 1. X Jump (cardio exercise)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

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  • 2. Squat
    4 / 14 2. Squat

    Stand with feet hip-width apart. As if sitting on a chair, lower body as far as possible, keeping back straight and tailbone tucked. Knees should point straight and not go beyond toes.

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  • 3. X Jump (cardio sequence)
    5 / 14 3. X Jump (cardio sequence)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

    Read more
  • 4. Plank with Shoulder Touch
    6 / 14 4. Plank with Shoulder Touch

    Get into plank position, feet shoulder-width apart and hands directly under shoulders to start. Keep elbows soft and body in straight line. Engaging core, touch left shoulder with right hand. Immediately return to starting position and switch sides, touching right shoulder with left hand.

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  • 5. X Jump (cardio exercise)
    7 / 14 5. X Jump (cardio exercise)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

    Read more
  • 6. Knee Push-Up
    8 / 14 6. Knee Push-Up

    Get into plank position and lower knees to floor, feet crossed to start. Keeping back straight, bend elbows and lower body till it nearly touches mat.

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  • 7. X Jump (cardio exercise)
    9 / 14 7. X Jump (cardio exercise)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

    Read more
  • 8. Spider Plank
    10 / 14 8. Spider Plank

    Get into plank position, feet shoulder-width apart and hands directly under shoulders to start. Engaging core, bring right knee to outside of right elbow without shifting weight to left side. Return to starting position and switch sides, bringing left knee to left elbow. Keep body weight centred throughout.

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  • 9. X Jump (cardio exercise)
    11 / 14 9. X Jump (cardio exercise)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

    Read more
  • 10. Mountain Climber
    12 / 14 10. Mountain Climber

    Get into plank position, feet shoulder-width apart and hands directly under shoulders to start. Engaging core, bring right knee towards chest. Switch sides, bringing left knee towards chest. Keep body weight centred throughout.

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  • 11. X Jump (cardio exercise)
    13 / 14 11. X Jump (cardio exercise)

    Stand with feet wide apart. Bending knees in a half squat, lean forward to touch right toe with left hand. Immediately jump and switch sides, touching left toe with right hand.

    Read more
  • 12. Lunge
    14 / 14 12. Lunge

    Step right leg forward and bend both knees at about 90 degrees, lifting left heel off mat. Right knee should not go beyond toes. Switch sides to complete one rep. Maintain upright position throughout.

    Also read:

    The 15-Minute AMRAP Workout For Stronger Abs, Butt & Thighs

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