Running
→
Interval Run
Alternate running and walking to build your aerobic base. Modeled on Couch to 5K.
Mindfulness
→
Meditate
Sit quietly and focus on your breath. Set your duration and let the timer do the rest.
Interval
→
Norwegian 4×4
Four 4-minute high-intensity intervals. One of the most effective VO2 max protocols.
Habit
→
OneMin
Move every hour. Eight 1-minute workouts spread through your day.
HIIT
→
Tabata
20 seconds on, 10 seconds off. Eight rounds of maximum effort in just four minutes.