Precision-timed workout routines designed by certified trainers and exercise physiologists. Maximize your results with scientifically-structured timing protocols.
High-intensity circuit for busy schedules
Full-body strength training routine
Heart-pumping cardiovascular workout
The famous 4-minute Tabata protocol: 20 seconds all-out work, 10 seconds rest, repeated 8 times. Maximum intensity for maximum results.
Exercises A & B
Timing
Exercises C & D
Rest Between
Exercises A & B
Timing
Exercises C & D
Intensity
Foundation strength building with bodyweight and basic equipment. Perfect for building movement patterns and strength base.
High-intensity strength circuit combining compound movements for maximum muscle activation and time efficiency.
Optimized for fat oxidation with strategic work-to-rest ratios
High-intensity intervals to maximize aerobic power
Steady-state and tempo work for aerobic base
Complete full-body workout targeting all major muscle groups with cardiovascular conditioning. Perfect for time-efficient total body fitness.
45s work, 15s rest
45s work, 15s rest
30s work, 10s rest