Floor Intervals
Four weeks of twenty-minute interval sessions on a patch of floor. Work and rest on a timer, three formats, no bike, every jump with a no-jump version.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A timer and a patch of floor. A step or a stair for one movement.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Tabata
- Jump Squat or Bodyweight Squat 8 × 20 sec on, 10 off
- Push-up or Incline Push-up 8 × 20 sec on, 10 off
- Mountain Climbers or Plank 8 × 20 sec on, 10 off
- Butt Kick Jump or Step-up 8 × 20 sec on, 10 off
Eight rounds of one movement, then a minute’s rest, then the next. Four movements is the session: eighteen minutes plus a warm-up.
Day 2 Forty Twenty
- Burpee or Inchworm 4 × 40 sec on, 20 off
- Walking Lunge 4 × 40 sec on, 20 off
- Star Jump or Bodyweight Squat 4 × 40 sec on, 20 off
- Bicycle Crunch 4 × 40 sec on, 20 off
- Split Jump or Walking Lunge 4 × 40 sec on, 20 off
Round the five movements in order, rest a minute, go again. Four rounds is the whole session.
Day 3 Ladder
- Burpee or Inchworm 5 × 2, 4, 6, 8, 10
- Knee Tuck Jump or Jump Squat 5 × 4, 6, 8, 10, 12
- Push-up or Incline Push-up 5 × 4, 6, 8, 10, 12
- Bodyweight Squat 5 × 10, 12, 14, 16, 18
Rung one is the first number of each movement, rung two the second, and so on. Thirty seconds between rungs. Five rungs, then you are done — however long it took.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
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