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 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 exercises until you complete all 24 rounds.
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.
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.
Switch your timer to stopwatch mode.
Complete the list designated reps and exercises as fast as possible.
12 Minute Workout
16 Minute Workout
6 Minute Workout
Pull Up Bar
Speed Demon AMRAP Challenge Workout
Superstar Burpee Pull Up HIIT Workout
12 Minute Kickass Power Workout
Valentine’s Day Challenge Workout
Breathless Outdoor Pull Up Workout
Speed Lover AMRAP Workout
Burpees and Kettlebell Mania HIIT Workout
Full Body Tabata Challenge Workout
The Do Anywhere Backyard HIIT Workout
Beast Mode Kettlebell HIIT Workout
The Spring Vacation AMRAP Challenge Workout (+ Video!)