Hover to Preview Time Allocation
Each card includes a micro-timer bar. Hover over a routine to see what percentage of the session is warm-up versus peak intensity.
Min Blasts
Ultra-compressed sessions for tight gaps
Core Activation Burst
Plank variations, dead bugs, and bird dogs in a rapid sequence.
Lower Body Quick Set
Squats, lunges, and calf raises with minimal transition time.
Min Flows
Balanced sessions with structured segments
Full Body Circuit
Push, pull, and leg movements rotated through three rounds.
Mobility and Strength
Dynamic stretches followed by bodyweight resistance work.
Min Metcons
Extended sessions with varied intensity blocks
Cardio-Strength Hybrid
Alternating cardio bursts with strength holds and transitions.
Endurance Builder
Steady-state movement with progressive rep increases.
Matching Duration to Your Day
A 10-minute blast fits a lunch break or a gap between meetings. A 15-minute flow works well as a consistent daily habit. A 20-minute metcon provides more variety when your schedule allows extra time.
All routines include printed time codes for each segment so you always know how much session remains.
Try Screen-Free ModeReading the Micro-Timer
The cyan segment represents warm-up and preparation time. The vermilion segment shows peak work intensity. Hover any card above to see the split visualised.
Dynamic movement preparation and joint mobility before the main work block begins.
Primary exercise work at elevated effort. Cool-down time is listed separately in each card.