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.

berry cobbler site

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!


Jumpstart your fitness journey and take the 100 Burpee Challenge today. Then check out some of the most popular articles below:

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10 quick and insanely effective workouts you can do anywhere

Blast fat and burn mega calories,
no gym necessary

Get into the best shape of your life, all in around just 12 minutes a day!


About Krista

I’m Krista Stryker, an NSCA certified personal trainer and founder of 12 Minute Athlete. When I used to work as a personal trainer in a gym in New York City, I would work out for hours a day, diligently doing my cardio, weight training and sports-specific training every day until I was overtrained, injured, and had little time in my day to do anything else. Yet even though I was spending so much time working out, it felt like it was never enough.

That’s when I discovered HIIT training and everything I knew about fitness and exercise was turned upside down. Not only did I get leaner and fitter than ever before, my strength and confidence levels skyrocketed. Before long, I was able to do feats of exercise I never before thought possible, such as pull ups, handstand push ups, and completing 100 burpees in nearly six minutes flat—and still have the time and energy for a hike, bike ride or long walk later in the day.

It was after my own successes that I created 12 Minute Athlete so I could share these incredibly effective HIIT workouts with the world—and help people of all fitness levels ditch their excuses and get in shape in as little time as possible.

12 minute athlete

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.