Vigorous Exercise
Recommended Frequency:
Every weekday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Evening Exercise Snack
Finish your workday with another exercise snack to boost energy levels and break up sedentary time before leaving the office.
Benefits: :battery: Provides an energy boost :muscle: Enhances muscle glucose uptake :fire: Supports metabolic health
1-3 min max intensity
High-Intensity Interval Training
Perform a high-intensity interval training (HIIT) workout to maximize improvements in cardiorespiratory fitness and promote healthy aging. The Norwegian 4x4 protocol is recommended.
Benefits: :heart: Increases VO2 max and cardiorespiratory fitness :fire: Burns calories and improves metabolic health :muscle: Triggers mitochondrial biogenesis in muscles
4 min max effort
3 min recovery
Exercise Snack
Perform a brief 1-3 minute burst of intense exercise as an 'exercise snack' to break up sedentary periods and provide metabolic benefits.
Benefits: :fire: Improves glucose and insulin sensitivity :battery: Boosts energy levels and focus :muscle: Triggers muscle glucose uptake
1-3 min max intensity
- 💪Cardiorespiratory FitnessHigh-intensity interval training is one of the most effective ways to increase VO2 max and improve overall cardiorespiratory fitness.
- 💪Metabolic HealthBrief, intense exercise snacks help improve glucose metabolism and insulin sensitivity when timed around meals.
- 💪Energy BoostA brief bout of intense exercise provides an energy boost by increasing blood flow and metabolism.
What do I need to start this routine?