FitPacerCardio & HIIT
Tabata: 4 minutes, 8 efforts of 20 secondsThe Tabata protocol: 8 × 20 s all-out effort and 10 s rest. Origin, benefits, steps, tips and a free Tabata timer.4 min 50
HIIT 30/30: 30 seconds of effort, 30 seconds of recoveryHIIT 30/30: 10 × (30 s effort / 30 s recovery) with warm-up and cool-down. Benefits, steps, tips and a free timer.15 min
The 7-minute workout: 12 exercises, 30 seconds eachThe 7-minute workout: 12 bodyweight exercises of 30 s with 10 s rest. Origin, exercise list, benefits and a free timer.7 min 50
Boxing timer: 3 rounds of 3 minutesFree boxing round timer: 3-minute rounds and 1-minute rest, with the bell. For shadow boxing, heavy bag or jump rope.11 min
EMOM: an exercise at the top of every minuteEMOM (Every Minute On the Minute): a set number of reps at the start of each minute, the rest to recover. How it works, examples and a timer.10 min
Strength
Abs & core: 4 exercises, 3 setsAbs and core workout: plank, crunches, side plank, mountain climbers. 40 s per exercise, 3 sets. Benefits, tips and a timer.12 min
No-equipment full body: 5 exercises, 3 setsNo-equipment full body workout: jumping jacks, squats, push-ups, lunges, burpees. 40 s work, 20 s rest, 3 sets. Tips and a timer.15 min 40
Legs & glutes: 5 exercises, 3 setsNo-equipment legs and glutes workout: squats, lunges, glute bridge, wall sit, calf raises. 40 s per exercise, 3 sets. Tips and a free timer.16 min
Running
1/1 running intervals: 8 × 1 minute fast, 1 minute easyRunning interval session: 10 min warm-up, 8 × (1 min fast / 1 min easy), 5 min cool-down. Benefits, tips and a timer.31 min
Run / walk: the method to start (or restart) runningStart running with the run-walk method: 6 × (1 min running / 2 min walking). How it works, progression, tips and a free timer.28 min
Yoga & mobility
Sun salutation (Surya Namaskar) in 12 posesThe sun salutation in 12 poses, 4 rounds and a final relaxation. Pose-by-pose steps, benefits, tips and a voice-guided session.10 min 30
Evening yoga: 8 gentle poses and a relaxationEvening yoga session: 8 gentle 45 s poses (child's pose, cat-cow, pigeon, twists) and a final relaxation. Benefits, tips and a guided session.8 min
Stretching: 6 areas, 30 seconds each3-minute stretching routine: quads, hamstrings, glutes, calves, shoulders, back. 30 s per area. Tips and a free timer.3 min
Meditation & breathing
Guided meditation: 13 minutes of mindfulness13-minute guided meditation: settling in, breathing, body scan, thoughts, coming back. Benefits, tips and a guided session with calming music.13 min
Coherent breathing: 6 breaths a minute for 5 minutesGuided coherent breathing: 5 s in, 5 s out for 5 min, with an animated circle and soft sounds. How it works, the 365 method, benefits.5 min
4-7-8 breathing: in for 4 s, hold for 7 s, out for 8 sGuided 4-7-8 breathing: in 4 s, hold 7 s, out 8 s, 8 cycles. To fall asleep and ease stress. How it works, tips, references.2 min 30
Breathing inspired by the Wim Hof methodWim Hof-inspired breathing: 3 rounds of 30 breaths, empty-lung retention, recovery breath. Steps, precautions and a guided session.10 min 45
Sophrology
Dynamic relaxation, inspired by sophrologyExercise inspired by sophrology's dynamic relaxation: gentle movements, time to notice sensations, visualisation. Steps and a guided session.8 min 45
Controlled belly breathing (4 s / 2 s / 6 s)Guided belly breathing: in 4 s, hold 2 s, out 6 s for 5 min, with an animated circle. How it works, benefits, tips.5 min
Body scan: relax your body area by areaGuided body scan: relax your face, neck, arms, back, legs and feet in 9 minutes. How it works, benefits and a guided session.9 min
Focus
The Pomodoro technique, with active breaksFree Pomodoro timer: 4 sessions of 25 min, 5-min active breaks, a 20-min long break. How it works, benefits, tips and references.2 h 15
Deep work 50/10: 50 minutes of focus, 10 minutes of breakThe 50/10 method for deep work: 2 sessions of 50 min and a 10-min active break. How it works, how it differs from Pomodoro, tips and a timer.2 h
This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.