This Quick 12-Minute Strength Session Will Build Muscle Efficiently

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

David Freeman, national program manager of Life Time’s Alpha program, hosted the latest session. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, requires a kettlebell, dumbbell, or anything you have handy with a handle that can simulate a similar load.

Today’s workout asks you to dial in the focus for a fast session that uses a 2:1 work to rest ratio (that’s 30 seconds on, 15 seconds off) to pack a ton of action into just a 12-minute workout.

“When you are working, you’re trying to get the most out of the time within the 30 seconds,” says Freeman. “When you have that 15 second transition, bringing the heart rate down, controlling the breathing, before we go on to the next movement.”

The exercises themselves are also super efficient; Freeman programmed the workout to be filled with complexes, which feature two moves in one. That way, you’re able to hit even more muscle groups in this quick session.

David Freeman’s Complex Strength Interval Workout

Dynamic Warmup

The Workout

Perform each movement for 30 seconds, then rest for 15 seconds. Repeat for 4 total rounds.


Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.


Want some more workouts from Freeman? Check him out on Instagram and on All Out Studio.

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