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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
  • 12 Minute Workout
  • 16 Minute Workout
  • 6 Minute Workout
  • AMRAP Workout
  • Apartment-Friendly
  • Challenge Workout
  • Dip bar
  • Jump Rope
  • Kettlebell
  • Medicine Ball
  • No Equipment
  • Pull Up Bar
  • Sandbag
  • Tabata Workout
  • Workout Videos
  • Box
Push-Harder-HIIT-Workout

Push Harder HIIT Workout

June Core Challenge Week 3: Parallel Bar Exercises

Full-Body-Out-of-Breath-HIIT-Workout

Full Body Out of Breath HIIT Workout

Bodyweight-Only-Superstar-Challenge-Workout

Bodyweight-Only Superstar Challenge Workout

Medicine-Ball-Boxing-HIIT-Workout

Medicine Ball Boxing HIIT Workout

16-Minute-Sandbag-HIIT-Workout

16-Minute Sandbag HIIT Workout

472-Rep-On-Fire-Challenge-Workout

472 Rep On Fire Challenge Workout

No-Equipment-Heart-Pounding-HIIT-Workout

No Equipment Heart Pounding HIIT Workout

Jump-Rope-Cardio-Blaster-Workout

Jump Rope Cardio Blaster Workout

100-Burpee-Challenge_black

100 Burpee Challenge Workout

Upper-Body-Core-Blast-Workout

Upper Body Core Blast Workout

Sprinter-12-Minute-HIIT-Workout

Sprinter 12-Minute HIIT Workout

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