1.2k + 40/80 For Time is a free advanced-level For Time workout lasting about 24 min. It uses 1200m Run, Burpees and Air Squats, needs no equipment, and can be scaled up or down for any fitness level.
Run this on a real For Time timer with audio cues — free in the iOS app.
Get the appPace the 1200 conservatively. Chip away at burpees; keep squat sets consistent.
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Get the iOS AppThis is a For Time workout. The work is fixed — all 3 movements as listed — and your score is how long it takes you to finish. Because the workload never changes, this is a benchmark you can return to: record the time, repeat it in six or eight weeks, and the difference is a real measurement rather than an impression.
Set a time cap before you start; roughly 43 minutes is a reasonable ceiling for this one. Break the larger sets before fatigue forces you to. Planning your splits in advance is almost always faster than grinding a set to failure and then needing a long recovery.
This session assumes a solid aerobic base and reliable technique under heavy fatigue. The volume is high and the rest is minimal. At this level recovery is usually the limiting factor rather than training capacity, so avoid stacking sessions like this on consecutive days.
Scaling is how this workout stays useful across a range of abilities. Pick the version of each movement that lets you keep moving at a steady pace, and note what you changed so the next attempt is a fair comparison.
1200m Run — easier: cut the distance in half, or walk the return leg. Harder: hold a faster pace, or extend the distance.
Burpees — easier: step back and step in rather than jumping, and skip the jump at the top. Harder: add a push-up at the bottom and a tuck jump at the top.
Air Squats — easier: squat to a chair or bench to control the depth. Harder: add a jump at the top, or slow the descent to three seconds.
No weights are needed for this workout — but you will want a measured outdoor route or a treadmill for the running intervals.
If you have no space to run, substitute an equivalent work interval — roughly 60 to 90 seconds of hard effort per 200m — using shuttle runs, high knees or burpees.
Warm up before you start the clock. Five to ten minutes of easy movement plus a few light reps of each movement in the workout is enough, and it matters more on short, intense sessions than on long ones.