Are you looking for a quick and efficient way to get a great workout in just 12 minutes?
Look no further! We've compiled some of our favorite 12 minute CrossFit workouts that are guaranteed to get your heart rate up and your muscles working. These workouts will challenge your aerobic capacity, muscle endurance, and power.
When it comes to a short workout like this, pacing is key. Don't go out too hard in the beginning or you'll burn out quickly. Instead, start slower than you usually would and gradually build up your pace.
This strategy is called "negative splits," where each interval or round is faster than the last. It may feel strange at first, but it makes complete sense if you want a strong finish.
We've put together four different 12 minute CrossFit workouts that you can choose from depending on your fitness level and goals.
12 Minute CrossFit Workout 1
This is an AMRAP workout, which means you complete as many rounds as possible in 12 minutes. It's a full-body workout that includes both strength and cardio movements.
- 6 Front Squats (50kg for men, 35kg for women)
- 8 Pull-Ups
- 10 Box Jumps (24 inches for men, 20 inches for women)
Choose a weight for the front squats that is around 70% of your 1 rep max. If you can't do pull-ups, you can substitute jumping pull-ups or ring rows.
12 Minute CrossFit Workout 2
This is a chipper workout, which means you complete the work as it comes. This workout is great for building endurance and mental toughness.
- 50 Double Unders
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Burpees
12 Minute CrossFit Workout 3
This is a ladder workout, which means you increase the reps of each movement by one each round. This workout is great for building muscle endurance and mental toughness.
- 1 Power Clean (60kg for men, 40kg for women)
- 1 Front Squat
- 1 Shoulder to Overhead
Increase the reps by one each round until the 12 minutes are up. Choose a weight that is challenging but manageable for you.
12 Minute CrossFit Workout 4
This is an EMOM workout, which means you complete the set number of reps within each minute. This workout is great for building strength and power.
- Minute 1: 5 Deadlifts (100kg for men, 70kg for women)
- Minute 2: 10 Push-Ups
- Minute 3: 15 Kettlebell Swings (24kg for men, 16kg for women)
Choose a weight for the deadlifts that is around 70% of your 1 rep max.
Remember, even though these workouts are short, they're still intense. Be sure to warm up properly before starting and cool down and stretch afterwards. If you're new to CrossFit or have any injuries, it's a good idea to talk to a coach before starting any new exercise program.
Why Choose A 12 Minute CrossFit Workout?
CrossFit workouts typically involve high-intensity interval training (HIIT) and often vary in duration, intensity, and movements. There are three main time domains in CrossFit workouts:
1. Short time domains: These workouts typically last less than five minutes and are referred to as "sprint" workouts. They involve high-intensity movements such as sprints, burpees, and box jumps.
2. Moderate time domains: These workouts typically last between 5-20 minutes and are referred to as "metcons" or metabolic conditioning workouts. These workouts often involve movements that require both strength and cardiovascular endurance, such as rowing, running, and kettlebell swings. This is where your 12 minute CrossFit workout would place.
3. Long time domains: These workouts typically last over 20 minutes and are referred to as "endurance" workouts. They often involve longer-duration movements such as distance running, cycling, or rowing.
What are the benefits of a 12 Minute CrossFit Workout?
Each time domain has its unique advantages and benefits.
Working out for 12 minutes provides several advantages over longer or shorter workouts. A 12-minute workout falls under the moderate time domain, allowing you to work on both your strength and cardiovascular endurance. Here are some of the advantages of a 12-minute workout:
1. Increased Metabolic Rate: A 12-minute workout is long enough to elevate your heart rate and increase your metabolic rate, resulting in an afterburn effect, where your body continues to burn calories even after your workout is over.
2. Time-Efficient: A 12-minute workout is a great option for those who have a busy schedule and don't have much time to work out. It's a quick and effective way to get your heart rate up and get a great workout in a short amount of time.
3. Reduces Risk of Injury: Shorter workouts like 12 minutes allow you to focus on performing movements with proper form and technique. This helps reduce the risk of injury and ensures that you're getting the most out of your workout.
In contrast, longer workouts in the endurance domain offer benefits such as improved cardiovascular endurance and increased mental toughness. These workouts are great for developing aerobic capacity and building mental resilience. However, longer workouts may not be ideal for those who have limited time to work out or are just starting with CrossFit.
Shorter workouts, on the other hand, offer a quick and effective way to get your heart rate up and improve your overall fitness. These workouts are great for those who are short on time or just starting with CrossFit. However, shorter workouts may not be enough to improve your cardiovascular endurance or build strength over time.
In summary, the three time domains in CrossFit workouts offer unique benefits and advantages. A 12-minute CrossFit workout falls under the moderate time domain and provides several advantages over longer or shorter workouts, including increased metabolic rate, time efficiency, and reduced risk of injury.