Workout equipment:
Workout type: 12 Minute
Set your timer for 18 rounds of 10 and 30 second intervals. Complete three rounds of the following in the 30 second work interval:
1. Burpees
2. Plank pike jumps
3. Burpees
4. Walking lunges
5. Wall balls
6. Sit ups
——————————————————
Consider this: The only workout you’ll ever regret is the one you didn’t actually do.
Nice longing workout! I just found your site and it looks awesome.
Awesome. Glad you found it! 🙂
Thanks for these extremely easy to follow videos and icons…sometimes I need to fill in the blanks for a boot camp format class and this is easy to digest and apply right to my class plan! Thank you!
That’s awesome Susan!
Thank you for the inspiration! I wanted to figure out how to vary up my burpee workout, and you’ve given me lots of ideas. =)
Glad to hear it Peter 🙂
I’m a bit confused about this setting a timer up thing?
How many of each exercise do i do? Is it 18 rounds or three rounds?
Confused.
No worries, here’s how to do the workouts: https://www.12minuteathlete.com/workout-descriptions/
Sorry But there is any other way to explain the way of doing the workouts? like for instance, how many times I should do each workout in every round? how many rounds in the 12 min? should I rest for 10 sec after each round? what does 18 rounds of 10 and 30 second intervals actually means??? CONFUSED!!! if there is any other way of explaining this please share it with us. Thanks !
Here you go Emi: https://www.12minuteathlete.com/workout-descriptions/
The info at that link just re-states what’s above, it doesn’t clarify anything for those that are new to exercise.
Here’s what you do: First off, know that there is no specific number of moves/reps of each exercise. Instead, you’re working out for a specific amount of time, and you get as many reps into that amount of time that you can.
“Set your timer for 18 rounds of 10 and 30 second intervals”: This means set a workout timer (on your phone, or a digital watch) so that it beeps after a ten seconds interval, then after a 30 second interval. You want those two intervals to repeat 18 times, because you are going to complete six different exercises in “3 rounds”, (6×3 = 18). which means that you’re going to do all the exercises in order, then do them again in order, then again in order.
The ten second interval is going to be for resting, and the 30 second interval is for working.
So. the above workout becomes:
Round 1:
30 sec: Burpees
10 sec: Rest
30 sec: Plank pike jumps
10 sec: Rest
30 sec: Burpees
10 sec: Rest
30 sec: Walking lunges
10 sec: Rest
30 sec: Wall balls
10 sec: Rest
30 sec: Sit ups
10 sec: Rest
Round 2:
30 sec: Burpees
10 sec: Rest
30 sec: Plank pike jumps
10 sec: Rest
30 sec: Burpees
10 sec: Rest
30 sec: Walking lunges
10 sec: Rest
30 sec: Wall balls
10 sec: Rest
30 sec: Sit ups
10 sec: Rest
Round 3:
30 sec: Burpees
10 sec: Rest
30 sec: Plank pike jumps
10 sec: Rest
30 sec: Burpees
10 sec: Rest
30 sec: Walking lunges
10 sec: Rest
30 sec: Wall balls
10 sec: Rest
30 sec: Sit ups
10 sec: Rest
Exactly!
1. Burpees-11,12, 11
2. Plank pike jumps-21, 21, 17
3. Burpees-11, 11, 11
4. Walking lunges-12, 11, 11
5. Jump squats-20, 23, 23
6. Sit ups-10, 11, 10
Can’t believe how tough this is for me….did my run 1 st this morning, had breakfast (per your advice) before the run, then came home, did some work, played with kiddo, and did housework and had morning snack and then this….whew!
Thanks I’m training for spartan race an I will use this.
Very cool, Tim! Good luck in your race – that’s awesome.
What do you mean by “18 rounds of 10 and 30 second intervals”? Make no sense.
Hi Kristin, I love these workouts! Will there be an app for android available soon?
Yes! It’s taken forever, but should be out in the next few months. And no worries Iris 🙂
Hi Krista, Sorry about giving the wrong name. Please accept my apology 🙂