12 Minute Athlete is a high intensity interval
training (HIIT) workout regimen consisting of
incredibly short, effective workouts based on
calisthenics, cross-training and functional fitness.

If you’re new to 12 Minute Athlete, here’s what we believe:

You don’t need to spend hours in the gym in order to get in shape.
Short but intense workouts are all it takes to get fitter than you ever thought possible.

You don't need a lot of equipment to get in the best shape of your life.
Just a few pieces of basic, primal equipment will do. And if you want to work out just using your own bodyweight, that’s cool too.

Nutrition is important, but should never be obsessed over.
Eat whole foods whenever possible, get in plenty of protein and avoid too many carbs, eat your fruits and veggies (especially veggies), follow the 80/20 rule and you’ll be just fine. Oh, and make sure to allow yourself a treat every once in a while.

The key to getting—and staying—fit is to always believe you can do it.
Never, ever give up. When you fail, just get back up and try again. You can conquer the world if you only put your mind to it.

"If you have a body, you are an athlete.”

Bill Bowerman, co-founder of Nike

12 minute athlete


How it Works

You can do the workouts straight from the official 12 Minute Athlete app—or you'll also find new workouts on the site three days a week.

And unless I get hit by lightning or something crazy happens to the universe, here’s what you can expect on the site:


12 or 16 minute HIIT workout


12 or 16 minute HIIT workout


Challenge, Tabata or AMRAP workout


There will also be blog posts on something informative, motivational, life-changing, or delicious (a.k.a. a recipe) once or twice a week.

Also, I know that many of you will want to work out more than three days a week (I typically take one day off a week), so if you’re looking for additional workouts, check out the official 12 Minute Athlete app, browse the extensive workout archives, or sign up for our Fitter Faster Stronger 90-day workout program.

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Get rid of your excuses and join over 50,000 athletes today:


Sign up now and get free instant access to HIIT on the Go: 10 Quick and Insanely Effective Workouts You Can Do Anywhere!

Plus you’ll get weekly updates, only for 12 Minute Athlete subscribers!


Enter your email below for free updates and instant access to HIIT on the Go: 10 Quick and Insanely Effective Workouts You Can Do Anywhere:


Sign up now and get free instant access to HIIT on the Go: 10 Quick and Insanely Effective Workouts You Can Do Anywhere!

Plus you’ll get weekly updates, only for 12 Minute Athlete subscribers!


About Krista

Krista Stryker is an NSCA-Certified Personal Trainer and a leading expert on high intensity interval training (HIIT) and bodyweight fitness. She has helped tens of thousands of people to unlock their full athletic potential through her 12 Minute Athlete blog and fitness app.

Growing up a super-athletic family, Krista played team sports but felt like the athletic gene had skipped her. She never attempted a push up until she was in college, when her brother—who called her ‘spaghetti arms’—challenged her to do one. As she struggled through that first push up, she realized that she had the potential to become an ‘athletic person’!

With a few years, she became certified as a personal trainer and started working long hours in a popular New York City gym. She diligently tried all kinds of fitness programs—running, cardio, weight training, sports-specific training and CrossFit—ending up overtrained, injured and exhausted, without ever seeing the results she wanted. Then she discovered HIIT training, and everything changed.

Krista developed a system of workouts that could be done in little space, with few pieces of equipment, and in the shortest time possible. Best of all, they actually worked, for her and her clients. Before long, Krista was doing feats of exercise she never thought possible, such as pull ups, handstands, and 100 burpees in six minutes flat.


From ‘spaghetti arms’ to handstand push ups, Krista is living proof of her philosophy that everybody is an athlete. In addition to her NSCA-CPT, she holds a Level 1 Kettlebell certification, a Yellow Belt in Krav Maga, a World Calisthenics Organization Level 1 certification, and is a Precision Nutrition Certified Coach. Her work has been featured in The Wall Street Journal, SHAPE Magazine, Muscle & Fitness Hers, Bodybuilding.com and MindBodyGreen.

Krista has lived all over the world, including Amsterdam, New York City, and San Francisco. She currently resides in Venice Beach, California with her husband, Brian, dog, Rocket, and cat, Fishstick. When she isn’t doing something fitness-related, you can find her reading a good book, going to music festivals, or traveling the world.

You can find out more about Krista and her work at 12minuteathlete.com. The 12 Minute Athlete is her first book.

Disclaimer: 12 Minute Athlete is not intended as medical advice, diagnosis, or treatment, so don’t do anything dumb and always pay attention to your body. If you have a question about your health, please take it up with your doctor. DO NOT use the information provided on this website without first discussing it with your physician. For full details, read the 12 Minute Athlete disclaimer.