Workouts - 12 Minute Athlete

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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 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.

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
Challenge Workout
Tabata Workout
Apartment-Friendly
Box
Dip bar
Jump Rope
Kettlebell
Medicine Ball
No Equipment
Pull Up Bar
Sandbag

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Boxing-Inspired Fight Ready Challenge Workout (+ Video!)

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Badass Full Body HIIT Workout

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Killer No Equipment Leg Challenge Workout

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Armtastic 12 Minute HIIT Workout (+ Video)

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135 Rep Quick & Dirty Challenge Workout

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Fight Ready 12 Minute AMRAP Workout

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Zero Equipment Legs and Conditioning HIIT Workout

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4 Minute Metabolic Mayhem Workout

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Seriously Sweaty Cardio Boxing HIIT Workout

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6 Minute Get it Done HIIT Workout

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Box Jumps Galore 290 Rep Challenge Workout

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4-Minute Busy Day Tabata Workout

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3 Exercise Fat Burning Pyramid Workout

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290 Rep Muscle Building Challenge Workout

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12-Minute Combat-Ready HIIT Workout

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Cardio-Rrific 12-Minute HIIT Workout

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4-Minute Rainy Day Tabata Workout

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Get Ready For Summer 12 Minute HIIT Workout (Equipment-Free!)