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

Find the strongest title and thumbnail pairing before you film anything. About 35 minutes.

1. Write twenty titles · 10 minutes
2. Sketch ten thumbnails · 15 minutes
3. Squint test
4. Pair them · 5 minutes
5. Decide

From raw footage to a watchable rough cut in about 2½ hours. Story first. No colour, music or effects until the cut works.

1. Ingest
2. Selects · 30 minutes
3. Assembly · 40 minutes
4. Break · 10 minutes
5. Tighten · 30 minutes
6. Watch it through

Script and film five short videos in one sitting, about 1¼ hours. Batching saves hours of setup and gets you past the cringe faster.

1. Pick five topics
2. Write five hooks · 10 minutes
3. Script all five · 20 minutes
4. Film · 40 minutes
5. Log the takes

Script a 10-minute video, from hook to call to action, in about 1½ hours. Write for the ear: short sentences, plain words, and say it out loud as you go.

1. The promise
2. Hook the first 30 seconds · 10 minutes
3. Outline the beats · 10 minutes
4. Write the script · 40 minutes
5. Read it aloud · 10 minutes
6. Mark it up

Boxing conditioning with no bag needed, for 3 rounds. Stay light on your feet, keep your guard up, and breathe out sharply with every punch.

1. Jab-cross · 60 seconds
2. Hooks · 60 seconds
3. Uppercuts · 60 seconds
4. Slips and rolls · 60 seconds
5. Burnout · 60 seconds
6. Round rest · 60 seconds

Repeats for 3 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

Four sweaty moves at 40 seconds on and 20 off, for 3 rounds. Warm up with a few minutes of jogging and dynamic stretches first.

1. High knees · 40 seconds
2. Rest · 20 seconds
3. Skaters · 40 seconds
4. Rest · 20 seconds
5. Plank jacks · 40 seconds
6. Rest · 20 seconds
7. Burpees · 40 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds

A famous benchmark workout: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 air squats. Pace yourself in the first five minutes. Scale the pull-ups to ring or table rows if you need to, and keep count of your rounds to beat next time.

1. Warm up · 5 minutes
2. AMRAP · 20 minutes
3. 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

Every minute on the minute: do the reps at the start of each minute and rest for whatever's left, for 4 rounds. If you can't finish the reps with at least 15 seconds to spare, cut them down.

1. Minute 1: Air squats · 60 seconds
2. Minute 2: Push-ups · 60 seconds
3. Minute 3: Sit-ups · 60 seconds

Repeats for 4 rounds

Four moves in Tabata timing, 20 seconds on and 10 off, for 2 rounds: 8 intervals in all. Warm up for 5 minutes first.

1. Burpees · 20 seconds
2. Rest · 10 seconds
3. Mountain climbers · 20 seconds
4. Rest · 10 seconds
5. Squat jumps · 20 seconds
6. Rest · 10 seconds
7. Push-ups · 20 seconds
8. Rest · 10 seconds

Repeats for 2 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