Keep your family active and having fun with 12Bursts. The 12Bursts program encourages your children to achieve 60-minutes of daily recommended physical activity through 12 activity “bursts” of five minutes each. Stack your bursts or mix or match in whatever way best fits your schedule to complete each day’s Daily Dozen challenge. 12Bursts can be completed as individuals or as a family. 

With 12Bursts, no two days are the same as the Daily Dozen challenge resets to encourage a variety of activities and maximize the fun! How many days in a row can you complete the daily challenge list?

3-2-1 BURST OFF!

Click HERE to get started with the online version today! Click HERE for printable challenges. Either way, get started today!


12Bursts is a program developed by the YMCA’s partner organization, CycleHealth, a kid-powered wellness initiative of the YMCA of the Greater Twin Cities. They are experts at creating engaging and inclusive challenges for kids. The program is a new way for kids and families to be active right from home. No special skills or equipment needed!




12Bursts is open to anyone with an internet connected desktop, laptop or mobile device. You do not need to be affiliated with the YMCA or CycleHealth to participate. 



Doctors recommend 60 minutes of physical activity a day for all of us! 12Bursts breaks that activity up into 5-minute ‘Bursts’ of heart-pumping fun. Bursts can be a great way to break up homeschooling classes and encourage a healthy routine.



Visit each morning for the day’s Daily Dozen. The Daily Dozen is a list of 12 5-minute burst activities that changes each day. Track your progress by checking off each Burst as you complete it. Once all 12 bursts are completed, that day’s challenge has been won! See how many days in a row you can complete the Daily Dozen. And watch for new challenges that will be coming soon!  



Because there is no login required, your daily progress is tracked via cookies. You must enable these cookies in order for the tracking feature to properly work. We do not distribute any data recorded from these cookies. Please review our Privacy Policy [link to privacy policy] for additional information. 

We also recommend you track your progress using the same consistent device to ensure all progress is recorded. Additionally, you can have each child track their individual progress using their own unique mobile or desktop device. 



That’s great! Everything you do counts toward good health. If you have a routine that includes hiking, running or maybe an online yoga class, factor that into your day and decide how many bursts are right for you. 



Take photos or videos of your family doing a Burst, and share with us on social media using the hashtag #12Bursts. Encourage your friends to do it too to maximize the fun! We all need affirmation to keep us motivated.



At this time, the 12Bursts concept focuses on helping kids and families reach their daily physician-recommended 60 minutes of physical activity. Challenges around mindfulness, to promote mental wellness, are also interwoven in the program.

Watch for challenges about nutrition acts of service to be added soon!



Physical exercise, in all of its forms and with or without the use of equipment, is a strenuous physical activity. Accordingly, you are urged and advised to seek the advice of a physician before beginning any physical exercise regimen, routine, program, or using any suggested equipment listed in the 12Bursts program. The YMCA is not a medical organization and its instructors or staff cannot give you medical advice or diagnosis. All suggestions and comments relating to the 12Bursts program are not required to be performed by you and are carried out at your election while following the 12Bursts curriculum. Nothing contained herein should be constructed as any form of such medical advice or diagnosis. 

By using this content you represent that you understand that physical exercise involves strenuous physical movement and that such activity carries the risk of injury whether physical or mental. You understand that it is your responsibility to judge your physical and mental capabilities for such activities. It is your responsibility to ensure that by participating in programs and activities from the YMCA, you will not exceed your limits while performing such activity, and you will select the appropriate level of exertion for your skills and abilities, as well as for any mental or physical conditions and/or limitations you have. You expressly waive and release any claim that you or a family member may have at any time for injury of any kind arising out of your participation in a YMCA program or use of a YMCA facility against the YMCA, or any person or entity involved with the YMCA, including without limitation, its directors, principals, instructors, independent contractors, employees, agents, contractors, affiliates and representatives.