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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
Full-Body-AMRAP-Crush-It-Workout

Full Body AMRAP Crush It Workout

Legs-+-Core-Blend-Workout

Legs + Core Blend Workout

Power-Up-Plyo-Box-Workout

Power Up Plyo Box Workout

240-Rep-Equipment-Free-Challenge-Workout

240 Rep Equipment-Free Challenge Workout

Outdoor-Full-Body-HIIT-Workout

Outdoor Full Body HIIT Workout

Legs-+-Conditioning-HIIT-Workout

Legs + Conditioning HIIT Workout

100-Burpee-Challenge_white

100 Burpee Challenge Workout

Get-it-Done-12-Minute-Sandbag-Workout

Get it Done 12-Minute Sandbag Workout

Simple-Effective-Plyo-HIIT-Workout

Simple Effective Plyo HIIT Workout

330-Rep-Full-Body-Challenge-Workout

330 Rep Full Body Challenge Workout

Kick-it-Harder-Kickboxing-HIIT-Workout

Kick it Harder Kickboxing HIIT Workout

Go-Far-12-Minute-HIIT-Workout

Go Far 12-Minute HIIT Workout

300-Rep-Ninja-Challenge-Workout

300 Rep Ninja Challenge Workout

Jump-Rope-Skills-HIIT-Workout

Jump Rope Skills HIIT Workout

12-Minute-Power-HIIT-Workout

12-Minute Power HIIT Workout

270-Rep-Legs-+-Core-Challenge-Workout

270 Rep Legs + Core Challenge Workout

Slam-It-12-Minute-HIIT-Workout

Slam It 12-Minute HIIT Workout

No-Equipment-Do-At-Home-Workout

No Equipment Do At Home Workout