Based on the modern RAMP framework (Raise, Activate, Mobilize, Potentiate), this routine safely transitions you from low-impact mobility to full-body neural activation, perfectly prepping you for the main workout.
Ankle & Wrist Circles - Left · Ankle & Wrist Circles - Right · Step Jacks
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Tabata Full Body
4:00 · 16 intervals
HIIT
Bodyweight
The classic 20s work / 10s rest Tabata protocol. 8 high-intensity exercises for a full-body burn.
Squat Kick · High Knees · In-Out Jumps
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Beginner Circuit
10:00 · 21 intervals
HIIT
Bodyweight
A classic beginner circuit: 6 no-equipment full-body exercises with 60-second rest between rounds. A great starting point for your fitness journey.
Circuit
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Full-Body HIIT
9:00 · 17 intervals
HIIT
Bodyweight
A 9-minute, no-equipment full-body interval workout: a 1-minute warm-up followed by two rounds of four exercises. Work for 40 seconds and rest for 20.
The classic Pomodoro Technique: 25 minutes of focused work + 5 minutes of rest, repeated twice for a full 60-minute session. Voice cues keep you on track without looking at a screen.