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We do several types of workouts at 12 Minute Athlete. Here’s everything you need to know about how to do them:

12 Minute Workouts

  • Set your timer to either 18 rounds of 10 and 30 second intervals OR 12 rounds of 10 and 50 seconds (specified in workout). You’ll know which because it will say either 18 x :10 x :30 OR 12 x :10 x :50 after the timer setting.
  • Rest during the :10 interval, and work as hard as you possibly can during the :30 or :50 interval.
  • Follow the order of the workout guys (or look at the full list of the exercises) until you complete all 12 or 18 rounds.

16 Minute Workouts

  • Set your timer to 24 rounds of 10 and 30 second intervals. You’ll see 24 x :10 x :30 after the timer setting.
  • Rest during the :10 interval and work hard during the :30 interval.
  • Follow the order of the workout guys until you complete all 24 rounds.

AMRAP Workouts

  • Switch your timer to countdown mode for 12 minutes.
  • Do as many rounds of the listed exercises as possible within the allotted amount of time.

Tabata Workouts

  • Set your timer to 8 rounds of 10 and 20 second intervals. You’ll see 8 x :10 x :20 after the timer setting.
  • Rest during the :10 intervals and work hard during the :20 intervals.
  • Follow the order of the exercises until you complete all 8 rounds.

Challenge Workouts

  • Switch your timer to stopwatch mode.
  • Press GO.
  • Complete the list designated reps and exercises as fast as possible.

Workouts

All
  • All
  • 100 burpee challenge
  • 12 Minute Workout
  • 16 Minute Workout
  • 6 Minute Workout
  • 6 Week Challenge
  • AMRAP Workout
  • Announcements
  • Annual review
  • Apartment-Friendly
  • App
  • Appetizers & Sides
  • Balance
  • Box
  • Boxing
  • Breakfast
  • Challenge Workout
  • Challenges
  • Coaching
  • Contests
  • Dip bar
  • Exercise progressions
  • Flexibility
  • Frozen Treats
  • Full Workout Videos
  • Guest posts
  • Handstands
  • Happiness
  • Health
  • Healthy Cookies
  • Healthy Desserts
  • Healthy Eating
  • How to
  • Interviews
  • Jump Rope
  • Kettlebell
  • Life
  • Medicine Ball
  • Mobility
  • Motivation
  • Muffins & Cupcakes
  • No Equipment
  • Nutrition
  • Nutrition Challenge
  • Pancakes & Waffles
  • Pies & Cheesecakes
  • Protein Bars
  • Protein Bread
  • Protein Desserts
  • Pull Up Bar
  • Reader stories
  • Recovery
  • resistance bands
  • Sandbag
  • Sleep
  • Smoothies
  • stretches
  • stretching
  • Super Athlete
  • Tabata Workout
  • Training
  • Travel
  • Truffles & Bites
  • Weight loss
  • Workout Tutorials
  • Workout Videos
12-Minute-Medicine-Ball-AMRAP-Workout

12-Minute Medicine Ball AMRAP Workout

Jump-to-Fit-HIIT-Workout

Jump to Fit HIIT Workout

Equipment-Free-Springtime-HIIT-Workout

Equipment-Free Springtime HIIT Workout

294-Rep-Bar-Challenge-Workout

294 Rep Bar Challenge Workout

Sprint-+-Strength-HIIT-Workout

Sprint + Strength HIIT Workout

Plyo-Push-HIIT-Workout

Plyo Push HIIT Workout

Strong-For-Summer-Challenge-Day-5

Strong For Summer Challenge Day 5

Strong-For-Summer-Challenge-Day-4

Strong For Summer Challenge Day 4

Strong-For-Summer-Challenge-Day-3

Strong For Summer Challenge Day 3

Strong-For-Summer-Challenge-Day-2

Strong For Summer Challenge Day 2

Strong-For-Summer-Challenge-Day-1

Strong For Summer Challenge – Day 1

100-Burpee-Challenge_white

100 Burpee Challenge Workout

Core-Conditioning-HIIT-Workout

Core Conditioning HIIT Workout

Athlete Speed HIIT Workout

Circuit Burner Time Challenge Workout

Legs + Core 12-Minute HIIT Workout

Fighter Fury HIIT Workout

13

330 Rep Powerhouse Challenge Workout