Explore routines.

The first step to running 5K: alternate 60 seconds of jogging with 90 seconds of walking, for 8 rounds. Start with a brisk 5-minute walk to warm up. Jog slowly enough that you could chat. Do this three times this week.

1. Jog · 60 seconds
2. Walk · 1.5 minutes

Repeats for 8 rounds

A no-equipment leg circuit for quads, glutes and hamstrings, for 3 rounds. Warm up with a few minutes of marching and leg swings. Keep your knees tracking over your toes throughout.

1. Bodyweight squats · 45 seconds
2. Rest · 15 seconds
3. Reverse lunges · 45 seconds
4. Rest · 15 seconds
5. Glute bridges · 45 seconds
6. Rest · 15 seconds
7. Wall sit · 45 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds

Seventeen core moves at 35 seconds each, no rest in between. Keep your lower back on the mat throughout. 🎥 Video: This 10 Minute Abs Workout Gets FAST RESULTS! by TIFF x DAN

1. Crunches · 35 seconds
2. Flutter kicks · 35 seconds
3. Leg raises · 35 seconds
4. Seated bicycles · 35 seconds
5. Extend to tuck · 35 seconds
6. Oblique crunch kicks · 35 seconds
7. Tabletop crunches · 35 seconds
8. Reverse crunches · 35 seconds
9. Russian twists · 35 seconds
10. Leg circles on elbows · 35 seconds
11. Hollow hold · 35 seconds
12. L-sit cross toe touches · 35 seconds
13. Scissors on elbows · 35 seconds
14. Cross crunches · 35 seconds
15. Side plank hip dips, right · 35 seconds
16. Side plank hip dips, left · 35 seconds
17. Mountain climbers · 57 seconds

Ten minutes of standing cardio, no jumping, to get your heart rate up gently. A minute per move. 🎥 Video: 10-Minute Heart Health Workout | Low-Impact Cardio Routine by Caroline Jordan

1. Low-impact jumping jacks · 1 minute
2. Butt kicks · 60 seconds
3. Crossbody reach · 1 minute
4. Knee chop · 59 seconds
5. Sit back, swing up · 60 seconds
6. Wide, narrow steps · 60 seconds
7. Two forward, two side · 59 seconds
8. Squat, shoot the hoop · 52 seconds
9. Cross alternating knee · 1.2 minutes
10. Victory V march · 60 seconds
11. Cool down · 60 seconds

Nineteen moves, no repeats, no equipment: squats first, then cardio, push and core, finishing on a plank. Work hard for each minute; take the low-impact version whenever you need to. 🎥 Video: 20 Min HIIT Full Body Workout At Home | No Repeats, No Equipment | Burn Fat + Calorie...

1. Air squats · 60 seconds
2. Pop squats · 60 seconds
3. Squat pulse ×3 + jump · 1.3 minutes
4. Side-to-side squats · 60 seconds
5. Squat to curtsy lunge · 60 seconds
6. Sumo squats · 1.3 minutes
7. Burpees · 60 seconds
8. Mountain climbers · 60 seconds
9. High knees · 1.3 minutes
10. Pike push-ups · 60 seconds
11. Plank shoulder taps · 60 seconds
12. Plank up-downs · 1.3 minutes
13. W supermans · 60 seconds
14. Bear squat push-ups · 60 seconds
15. Superman lat pull-downs · 1.3 minutes
16. Leg lifts · 60 seconds
17. Cross toe touches · 60 seconds
18. Full extension crunch + tuck · 60 seconds
19. Plank · 1.4 minutes

Gentle spinal extension, rotation and stretching for a happier back. About 10 minutes. Stay within a pain-free range. These should feel good.

1. Cat-cow · 60 seconds
2. Swan prep
3. Swimming · 30 seconds
4. Child's pose · 30 seconds
5. Spine twist
6. The saw
7. Knee rocks · 60 seconds

The get-up broken into its steps so you can learn each one, for 6 rounds, alternating sides. Start with no weight, or a shoe balanced on your fist. Eyes on the bell and arm locked out the whole time.

1. Set up
2. Roll to elbow
3. Post to hand
4. High bridge
5. Leg sweep
6. Windshield wiper
7. Stand up
8. Reverse it
9. Rest · 60 seconds

Repeats for 6 rounds

Pavel Tsatsouline's minimalist daily program: 100 swings and 10 get-ups. About 25 minutes. Practise it most days. Move up a bell size only when the swings take under 5 minutes and the get-ups under 10, with perfect form.

1. Warm up: prying goblet squats
2. Warm up: halos
3. Warm up: hip bridges
4. One-arm swings · 5 minutes
5. Rest · 60 seconds
6. Turkish get-ups · 10 minutes

Based on Dr Stuart McGill's "Big 3", which build core endurance without loading the spine. About 10 minutes. Hold each rep for 10 seconds. Do 5 reps, then 3, then 1 of every exercise, resting briefly between.

1. Modified curl-up, 5 reps
2. Side plank, left, 5 reps
3. Side plank, right, 5 reps
4. Bird dog, 5 reps each side
5. Rest · 60 seconds
6. Modified curl-up, 3 reps
7. Side plank, 3 reps each side
8. Bird dog, 3 reps each side
9. Rest · 60 seconds
10. One of each

Bulletproof the joints that runners and lifters lean on, for 2 rounds. Use it as a warm-up, or on its own on rest days.

1. Ankle circles · 40 seconds
2. Knee-to-wall, left · 40 seconds
3. Knee-to-wall, right · 40 seconds
4. Tibialis raises
5. Slow calf raises
6. Spanish squat hold · 45 seconds

Repeats for 2 rounds

Healthier, happier shoulders for pressing and overhead work, for 2 rounds. You'll need a resistance band or a broom handle.

1. Band pass-throughs
2. Wall slides
3. Thread the needle, left · 45 seconds
4. Thread the needle, right · 45 seconds
5. Sleeper stretch, left · 45 seconds
6. Sleeper stretch, right · 45 seconds
7. Band pull-aparts

Repeats for 2 rounds

Hard intervals on the rowing machine, building from 1 to 3 minutes and back down, with equal easy rowing between. Power comes from the legs: legs, then body, then arms on the drive, and the reverse on the way back.

1. Warm up · 5 minutes
2. Hard: 1 minute · 60 seconds
3. Easy · 60 seconds
4. Hard: 2 minutes · 2 minutes
5. Easy · 2 minutes
6. Hard: 3 minutes · 3 minutes
7. Easy · 3 minutes
8. Hard: 2 minutes · 2 minutes
9. Easy · 2 minutes
10. Hard: 1 minute · 60 seconds
11. Cool down · 5 minutes

The 10-20-30 method: easy, moderate, then all out, back to back, for 5 rounds. Works for running, cycling or rowing. Warm up for 10 minutes first. For a longer session, rest 2 minutes and play it again.

1. Easy · 30 seconds
2. Moderate · 20 seconds
3. Sprint · 10 seconds

Repeats for 5 rounds

The original Tabata protocol: 20 seconds all out, 10 seconds rest, for 8 rounds. Only four minutes, but it should be very hard. Warm up properly first with a few minutes of easy movement.

1. Squat jumps · 20 seconds
2. Rest · 10 seconds

Repeats for 8 rounds

A beginner's 20 minute kettlebell workout with no repeats and nothing on the floor. A minute per move after a proper warm-up. One moderate kettlebell Space to swing 🎥 Video: 20-Min Beginner Kettlebell Workout | One Kettlebell, All Standing, No Repeats by nourishmovelove

1. Warm up · 4.6 minutes
2. Deadlift · 60 seconds
3. Goblet squat · 60 seconds
4. Split-stance row, right · 60 seconds
5. Split-stance row, left · 60 seconds
6. Reverse lunge, right · 60 seconds
7. Reverse lunge, left · 60 seconds
8. Single-arm press, right · 60 seconds
9. Single-arm press, left · 60 seconds
10. Lateral lunge, right · 60 seconds
11. Lateral lunge, left · 60 seconds
12. Bicep curl · 1.3 minutes
13. Halo · 60 seconds
14. Alternating cleans · 60 seconds
15. Swings · 60 seconds
16. Deadlift, clean and press · 60 seconds
17. Goblet march · 50 seconds
18. Cool down and stretch · 2 minutes