Explore routines.

Three ingredients, one glossy pecorino and black pepper sauce. Serves 2, in about 20 minutes. The trick is temperature: add the cheese off the heat, or it clumps instead of melting.

1. Gather the ingredients
2. Boil the pasta · 8 minutes
3. Toast the pepper · 60 seconds
4. Make the cheese paste
5. Finish the pasta in the pan · 2 minutes
6. Toss in the cheese

Revise a personal essay around its turn: the moment you, or your understanding, changed. About 1¼ hours.

1. Let it rest
2. Read it on paper · 20 minutes
3. Find the turn · 10 minutes
4. Cut towards the turn · 25 minutes
5. Read it aloud · 15 minutes
6. Get a reader

Swedish for speed play: surges of faster running mixed into an easy run, for 6 rounds. Jog easily for 10 minutes before you start. The surges should feel quick and smooth, not sprinting.

1. Surge · 60 seconds
2. Float · 2 minutes

Repeats for 6 rounds

Creamy, no-cook oats that are ready when you wake up. Serves 2, in 5 minutes plus overnight.

1. Gather the ingredients
2. Mix
3. Chill overnight · 480 minutes
4. Top and serve

From a full memory card to a finished set of edited picks in about 1¾ hours. Cull fast and edit slowly. Don't edit anything until you've finished culling.

1. Import
2. First pass: rejects · 15 minutes
3. Second pass: picks · 15 minutes
4. Break · 5 minutes
5. Edit the picks · 40 minutes
6. Export

All the warriors in one strong sequence, for 2 rounds. Use a wall for balance in Warrior III if you need it.

1. Warrior I, right · 30 seconds
2. Warrior II, right · 30 seconds
3. Humble warrior, right · 30 seconds
4. Warrior III, right · 30 seconds
5. Warrior I, left · 30 seconds
6. Warrior II, left · 30 seconds
7. Humble warrior, left · 30 seconds
8. Warrior III, left · 30 seconds
9. Mountain pose · 30 seconds

Repeats for 2 rounds

Kristin Neff's three-step practice for when you're struggling. About 4 minutes. Bring to mind a situation that's bothering you right now, but nothing overwhelming.

1. Bring it to mind · 45 seconds
2. Mindfulness · 45 seconds
3. Common humanity · 45 seconds
4. Self-kindness · 1.5 minutes

Sweet, smoky soup from oven-roasted tomatoes and garlic. Serves 4, in about 1¼ hours. Serve with a grilled cheese sandwich.

1. Gather the ingredients
2. Heat the oven
3. Roast the vegetables · 40 minutes
4. Simmer · 10 minutes
5. Blend and serve

Bright homemade lemonade, made with a zest-infused syrup. Makes about 1.5 litres, in about 1 hour.

1. Gather the ingredients
2. Make the syrup · 3 minutes
3. Steep the zest · 15 minutes
4. Juice the lemons
5. Mix and chill · 30 minutes
6. Serve

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes

A 10-minute cool-down stretch for the muscles running works hardest. Do it straight after a run, while you're still warm. Ease into each stretch and never bounce.

1. Calf stretch, left · 45 seconds
2. Calf stretch, right · 45 seconds
3. Standing quad stretch, left · 45 seconds
4. Standing quad stretch, right · 45 seconds
5. Hamstring stretch · 60 seconds
6. Figure-four glute stretch, left · 45 seconds
7. Figure-four glute stretch, right · 45 seconds
8. Kneeling hip flexor stretch, left · 45 seconds
9. Kneeling hip flexor stretch, right · 45 seconds
10. Child's pose · 60 seconds

Tall, fluffy American-style pancakes. Makes about 10, in about 35 minutes. Serve with butter and maple syrup.

1. Gather the ingredients
2. Mix the batter
3. Rest the batter · 10 minutes
4. Cook the first side · 2 minutes
5. Flip · 60 seconds
6. Repeat and serve

Strong, milky tea simmered with whole spices and fresh ginger. Serves 2, in 10 minutes.

1. Gather the ingredients
2. Simmer the spices · 3 minutes
3. Brew the tea · 60 seconds
4. Add the milk · 2 minutes
5. Strain and serve

A slow Bolognese ragù of beef, pork, wine and milk. Serves 6, in about 3 hours, mostly simmering. It's even better the next day, and freezes well.

1. Gather the ragù
2. Gather to serve
3. Render the pancetta · 5 minutes
4. Soften the soffritto · 10 minutes
5. Brown the meat · 10 minutes
6. Reduce the wine · 3 minutes
7. Simmer in milk · 10 minutes
8. Slow simmer · 120 minutes
9. Cook the tagliatelle · 8 minutes
10. Toss and serve

Supported poses for the day after a hard training session, about 20 minutes. You'll need a bolster or firm pillows and a blanket.

1. Supported twist, right · 4 minutes
2. Supported twist, left · 4 minutes
3. Supported fish · 4 minutes
4. Legs up the wall · 5 minutes
5. Savasana · 5 minutes