Tabata, HIIT, stretching.
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Tabata

The classic protocol: 8 rounds of 20 seconds all-out and 10 seconds of rest. Under four minutes that really make you work.

8 × 0:20 work · 0:10 rest

HIIT 30/30

Equal work and rest. A good start if you’re new to intervals.

10 × 0:30 work · 0:30 rest

HIIT 40/20

Longer work, shorter rest. The tougher option once 30/30 starts to feel easy.

8 × 0:40 work · 0:20 rest

HIIT 45/15

45 seconds of effort and only 15 seconds of rest every minute. The hardest of the intervals.

10 × 0:45 work · 0:15 rest

EMOM 10

A new round every minute for 10 minutes. Do your reps and rest for the remainder of the minute.

10 × 1:00 work · No breaks

EMOM 20

A longer EMOM. You can switch exercises every minute, like alternating squats and push-ups. Pick reps that leave you 15–20 s of rest each minute.

20 × 1:00 work · No breaks

AMRAP 12

AMRAP means “as many rounds as possible”. Build a short circuit, like 10 squats, 10 push-ups and 10 sit-ups, and repeat it nonstop until time runs out. Write your rounds in the note and try to beat them next time.

1 × 12:00 work · No breaks

Run intervals

6 one-minute fast runs with a minute and a half of jogging or walking in between.

6 × 1:00 work · 1:30 rest

Boxing rounds

3 rounds of 3 minutes with a minute of rest, just like in the ring. For the bag, pads or shadowboxing.

3 × 3:00 work · 1:00 rest

Plank

Three one-minute planks with 30 seconds of rest. Your core and back work the whole time.

3 × 1:00 work · 0:30 rest

Wall Sit

3 wall sits of 45 seconds. Strong thighs without any equipment.

3 × 0:45 work · 0:30 rest

Squats

4 sets of 40 seconds of squats with 20 seconds of rest. Legs and glutes in a few minutes.

4 × 0:40 work · 0:20 rest

Push-ups

4 sets of 30 seconds of push-ups with the same rest. You can do them on your knees.

4 × 0:30 work · 0:30 rest

Side Plank

Side plank for 30 seconds on each side. Ares times each side for you.

3 × 0:30 per side · 0:30 rest

Stretch, both sides

One side, then the other: 30 seconds per side, with no breaks between rounds.

6 × 0:30 per side · No breaks

Long-hold stretch

5 one-minute holds with a short moment to switch. After a workout or at the end of the day.

5 × 1:00 work · 0:10 rest

Full body at home

12 exercises of 30 seconds for the whole body, no equipment. All you need is a bit of floor.

1. Jumping Jacks0:30
2. Wall Sit0:30
3. Push-ups0:30
4. Bicycle Crunches0:30
5. Squats0:30
6. Plank0:30
7. High Knees0:30
8. Lunges0:30
9. Mountain Climbers0:30
10. Glute Bridge0:30
11. Skater Jumps (Low)0:30
12. Superman Hold0:30

Rest between exercises: 0:10

Warm-up

7 exercises to warm up your muscles and joints before a workout or a run.

1. Marching in Place0:30
2. Jumping Jacks0:30
3. Standing Knee to Elbow0:30
4. Hip Hinge0:30
5. Squats0:30
6. Step-Back Lunge0:30
7. High Knees0:30

Rest between exercises: 0:10

Strong core

6 core exercises, repeated over 2 rounds.

1. Plank0:30
2. Bicycle Crunches0:30
3. Dead Bug0:30
4. Russian Twist0:30
5. Mountain Climbers0:30
6. Hollow Body Hold0:30

Rounds: 2 · Rest between exercises: 0:10 · Rest between rounds: 0:30

No-equipment HIIT

6 exercises of 40 seconds over 2 rounds. Get your heart rate up without any equipment.

1. Burpees0:40
2. High Knees0:40
3. Mountain Climbers0:40
4. Skater Jumps (Low)0:40
5. Jumping Jacks0:40
6. Squats0:40

Rounds: 2 · Rest between exercises: 0:20 · Rest between rounds: 1:00

Post-workout stretch

Gentle stretches for your legs and shoulders after a workout, with separate time for each side.

1. Standing Quad Stretch0:30 per side
2. Standing Hamstring Stretch0:30
3. Calf Stretch (Straight Knee)0:30 per side
4. Figure-4 Stretch0:30 per side
5. Cross-Body Shoulder Stretch0:30 per side
6. Child’s Pose1:00

Rest between exercises: 0:10

Evening wind-down

7 calm one-minute poses to unwind before bed.

1. Cat-Cow1:00
2. Downward-Facing Dog1:00
3. Child’s Pose1:00
4. Seated Forward Fold1:00
5. Supine Twist0:30 per side
6. Legs Up the Wall1:00
7. Corpse Pose1:00

Rest between exercises: 0:10