Push-UpTabata
Eight rounds of twenty seconds of push-ups with ten seconds of rest. Four minutes, single movement — break early to keep moving.
The WorkoutBriefing
Movements
- 01
Push-Up
8 rounds: 20s work / 10s rest; chest to floor each rep
- AltKnee Push-Up — same cadence
Scaling
Easier
knee push-ups; cut to 6 rounds
Harder
hand-release push-ups; clap push-ups.
What Today's TimerLooks Like
8 × 20s push-ups / 10s rest.
The PastSix Days
Death By Air Squats
Fri, May 22 · Every minute, do three more air squats than the last. Minute 1: three. Minute 2: six. Minute 10: thirty. The clock ends when you can no longer finish before the buzzer.
- 15 INTERVALS
Total15:00
Mixed Isometrics
Thu, May 21 · Four isometric holds rotated for three rounds: forty-five seconds of work, thirty seconds of rest. Holds challenge stability and endurance without dynamic load.
- 4 MOVEMENT ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Slow Burn Circuit
Wed, May 20 · Four bodyweight stations rotated three times at forty-five seconds of work and fifteen seconds of station rest. Longer intervals reward steady pacing.
- 4 MOVEMENT ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total13:15
Burpee / Sit-Up AMRAP
Tue, May 19 · Eight-minute AMRAP alternating five burpees and ten sit-ups. Short window, conditioning bias — push the burpees, breathe through the sit-ups.
- 1 INTERVAL
Total8:00
Squat Jumps 30 / 30
Mon, May 18 · Ten rounds of thirty seconds of squat jumps with thirty seconds of rest. Explosive lower-body work — land soft, fire back up.
- 0:30 WORK
- 0:30 REST
- 10 ROUNDS
Total9:30
Morning Wake-Up Flow
Sun, May 17 · Five gentle poses across two cycles. Shorter holds, dynamic transitions — for opening the day, not deep stretching.
- 5 MOVEMENT ROTATION
- 0:40 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total7:50
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- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
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Circuit
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Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
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