12-Minute Workout

Here’s a quick 12-minute workout that will get you moving, activating your Spinal Cord and, as a direct result, your brain.

12-Minute Workout:

Exercise in 45 Second bursts
Rest for 15 Seconds
Next Exercise

Workout Exercises

Squat – standing minimal, standing to chair, deep knee squat
Plank – seated, plank, mountain climber
Back – extend, bicep curl, shoulder press
Push Up – wall, knee, floor


Full Body Engagement
Broad Ranges of Motion
Muscle Activation

Gauging your Intensity

You can find your maximum heart rate (MHR) by subtracting your age from 220 (220 – your age). For example, if you’re 50 years old, 220-50 = a maximum heart rate of 170. This is your max desired BPM (heart Beats/Per/Minute).

Once you have your maximum heart rate you can calculate your target heart rate (THR) — this is the zone in which your heart functions best.

Now let’s line up heart rate with exercise intensity levels:

  • Moderate exercise intensity: 50 to 70 percent of your maximum heart rate
  • High exercise intensity: 70 to 85 percent of your maximum heart rate

Remember to pace yourself and take your time as you work from a low or moderate intensity to a higher, more vigorous exercise intensity.

Determining your Target Heart Rate

If your goal is to reach a high level of exercise intensity (70 to 85 percent of MHR) you can use this formula:

  • 220 – Age = your maximum heart rate (MHR)
  • MHR x 0.7 = 70% of your Target Heart Rate
  • MHR x 0.85 = 80% of your Target Heart Rate

As an example, if you’re 50 and want to figure out your target heart rate for high intensity exercise you would use this:

220 – 50 = 170. This is your maximum heart rate. For the low end of your target zone, 170 x 0.7 = 119.

To calculate high end:

170 x 0.85 = 144. This is your high exercise intensity, 119 to 144 beats per minute (BPM).

Today’s your day. Be Blessed,

Dr Matt


Dr. Matt Tonnos


God, Family, Food, Exercise, and Health Strategy for People. Full time Doctor, Dad, and Husband. When I’m not interacting with patients, playing with my kids or exercising at home with my wife, Dr. Amy Culver, you can find me reading books, enjoying a strong cup of coffee, and investing in new start-ups. Remember, If you’re not moving it, you’re losing it.