Workout Templates

The original 4-minute Tabata protocol

Two full Tabata cycles back-to-back

Extended Tabata with warmup

Complete workout hitting all major muscle groups

Heart-pumping exercises for cardiovascular fitness

Resistance exercises with adequate rest

Fast-paced circuit for time-crunched workouts

Complete stretching routine for all major muscle groups

Essential stretches for a quick cooldown

Longer holds for flexibility and recovery

Energizing stretches to start your day right

Recovery stretches after intense exercise

Quick office stretches to relieve tension

Energizing sun salutation sequence to start your day

Calming poses for winding down before bed

Dynamic flow for strength and flexibility

Gentle introduction to basic yoga poses

Standard 3-minute rounds with 1-minute rest

Shorter 2-minute rounds for training

High-intensity shadowboxing intervals

Intense bag work with active rest

Quick bursts for hand-eye coordination

Continuous moderate-intensity rowing

High-intensity intervals with recovery

Short explosive sprints

Progressive intervals building intensity

Race pace training intervals

As Many Rounds As Possible in 20 minutes

Every Minute On the Minute for 10 minutes

20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 squats

5 stations, 1 min each, 3 rounds with 1 min rest

3 rounds: 400m run, 21 KB swings, 12 pull-ups

Short explosive swimming intervals

Longer intervals for stamina building

Classic 50-meter interval training

Moderate pace 100-meter sets

Progressive distance intervals

Individual Medley stroke rotation

Brief meditation for busy schedules

Focused breathing exercises with intervals

Progressive relaxation through body awareness

Extended meditation practice

4-4-4-4 breathing pattern for calm

Gentle awakening practice to start your day