Effective, time-efficient routines for any fitness level.
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Focus on intensity!
| Exercise | Duration | Rest |
|---|---|---|
| Jumping Jacks | 40s | 20s |
| Mountain Climbers | 40s | 20s |
| Bodyweight Squats | 40s | 20s |
| Plank Hold | 40s | 20s |
| Burpees | 40s | 20s |
Pro Tip: Beginners can start with 30s work / 30s rest. Complete 2 rounds for maximum results.
Relieve tension from sitting all day with these simple stretches. Hold each pose for 45-60 seconds.
| Pose | Target Area | Hold |
|---|---|---|
| Seated Cat-Cow | Spine & Shoulders | 60s |
| Neck Rolls | Neck Tension | 45s |
| Wrist Stretches | Forearms | 45s |
| Seated Spinal Twist | Lower Back | 60s |
Wake up your joints and nervous system in under 5 minutes.
| Movement | Reps / Info | Focus |
|---|---|---|
| Arm Circles | 20 reps | Shoulder Mobility |
| Cat-Cow Stretch | 10 reps | Spine Health |
| Hip Circles | 10 reps/side | Hip Opening |
| Deep Squat Hold | 30s | Full Body Prep |