12-minute challenge: Try this workout that's short, intense, and totally worth it

Hey team: Happy belated Valentine’s Day! Like Halloween, this is yet another holiday I sort of despised before I had children, but now it’s generally very fun. Of course, this year, my 5-year-old made me north of seven extremely sweet homemade cards, and then cheerfully told me, “I hate Valentine’s Day, I hate love, and I don’t love you.” Charming!

Anyway: February, am I right? I feel like I’ve started every WOW lately with a lamentation of how terrible everything is and how we’re going to exercise anyway, and I’m not going to do that today. However, I will say that this time of year, doing something higher-intensity for your workout can feel so, so good even if your body is partly whining, “But the couch! And the faux fur blanket!” Listen: Those things are there for you afterwards, I promise. (I’ve reached season 11 in my current re-watch of Call the Midwife, so you can just imagine the draw of the sofa. Matthew! Cyril and Lucille! That weird way they pronounce “cervical”!)

So, in the spirit of higher intensity, we’re trying another AMRAP this week.

A 15-minute strength and conditioning workout with as many rounds as *prudent*

You may remember from last time that this CrossFit-style workout structure involves repeating a sequence of exercises for As Many Rounds as Possible, but I prefer As Many Rounds as Prudent — you know your body, and you know how much pushing it needs right now. Maybe that’s a lot! Maybe that’s just a little. (Honestly love how customizable and non-prescriptive this approach is.) Find the pace that works for you, one you can sustain for the 12 minutes of this workout. Ideally, you’ll feel a little sweaty, a little out of breath, and flooded with endorphins and the satisfaction of trying something just slightly out of your comfort zone.

You’ll need a few weights — something heavy, and something medium — a mat, and some water.

Oh, one quick thing before we get into it. I’m noodling on some ideas for live video sessions (this is a new feature Substack is offering). If you have a second, would you take the two polls below? Things to know: I believe recordings of live videos would still be available even if you can’t make it to the live session. When I say “demonstrations and how-tos” I mean things like troubleshooting lunges and squats, how to build your grip strength, how to do a few mobility exercises, etc. When I say “topic explorations” I mean discussing things like motivation, goal setting, how to structure workouts, etc. (still instructional but less visual/demo-based). If you have additional thoughts to share, please feel free to say so in the comments, in our chat, or via DM!

OK, thanks for bearing with me here! Now, onto the workout.