Who’s got time to hit the gym for hours every day? Certainly not you! With this short, 12-minute weight loss workout, you’re set for the day in less time than it takes to watch an episode of your favorite TV show.

This tried and tested workout requires nothing more than items found in a standard home or hotel room so that even if you’re on the go, you’ve got no excuse not to shed fat!

This workout works through the powerful moves combines with a consistently high heart rate, torching calories and letting you sweat it all out. How does it work? Do each of the following moves for one minute and then repeat the entire circuit until your 12 minutes are up.

To keep yourself interested and on track, switch up the order every time you do this workout so that you don’t get bored or burnt out. As you get better at this workout, you’ll find yourself completing more and more of the exercises in the allotted time.


  • 1 pillow
  • Couch or bed
  • 1 towel

Pillow Slam

Start out with a workout that focuses on your core, butt, and legs. Stand with your feet wide and lift a pillow over your head with your arms extended. Lower your arms with force and squat simultaneously, throwing down the pillow onto the floor in front of you. Pick up the pillow and begin again. That counts as one. Now do as many of these as you can work into a one minute period.

Pushup Drop

This next weight loss workout hits your chest, shoulders, arms, and core. From a plank position on a couch or bed, drop onto your knees. Bend your elbows and lower your chest towards the couch, and then push yourself up with force. Return to the starting position and repeat, completing as many as possible in one minute.


This focuses on your legs, butt, and core. Start with your right foot on a pillow and your left leg bent, knee at hip height in front of your body. Stretch your arms out to your sides and lift them to shoulder height, with your palms facing down.

Bend your right knee and bend forward, reaching your left hand behind you as you lift your left leg to hip height behind you. Spend 30 seconds here and then switch sides.

Tabletop Reach

The tabletop reach will work out your arms, core, butt, and legs. On a couch or bed, get into a tabletop position. Put your knees over your ankles and point your fingers in front of you.

Reach your right leg diagonally as you stretch your left hand towards it. Repeat on the opposite side from here. Continue as many times as you can for one minute.

Towel Hop

This final weight loss workout targets your legs, butt, and core. Roll a towel and put it on the floor. Stand with it on your right side, your feet together, and your elbows bent at your sides.

Bend your knees and jump over the towel to the right, landing on the left side of the towel. Continue jumping left to right until a minute has gone by.