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.