The 24: 24-18-12-6 Bodyweight Workout
The 24 is a 24-minute bodyweight conditioning workout. You do air squats, push-ups and mountain climbers counted 24-18-12-6 as fast as you can, with an 18 minute cap.
Friday with weights: Push Day →The workout
Warm-up (3:00)
Jumping jacks, air squats, a few push-ups. Wake the whole body up.
The 24 (24-18-12-6 for time, 18:00 cap)
Do 4 rounds, counting 24, 18, 12 and 6 reps of each exercise, as fast as you can. The clock stops at the 18:00 cap.
| Exercise | Round 1 | Round 2 | Round 3 | Round 4 | Load |
|---|---|---|---|---|---|
| Air Squat | 24 | 18 | 12 | 6 | Bodyweight |
| Push-Up | 24 | 18 | 12 | 6 | Bodyweight |
| Mountain Climber | 24 | 18 | 12 | 6 | Bodyweight |
Cooldown (3:00)
Slow walk, chest, hip and hamstring stretches.
How the timer works
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
What does 24-18-12-6 mean?
You do 24 air squats, 24 push-ups and 24 mountain climbers, then 18 of each, then 12 of each, then 6 of each, as fast as you can within the cap.
How long does The 24 take?
About 24 minutes including a 3 minute warm-up and 3 minute cooldown. The work itself is capped at 18 minutes.
What if I cannot keep up the push-ups?
Put your hands on a counter or bench, or lower your knees to the floor. Keep moving and keep the clock honest.