Tempoora

Workouts with a timer

Sessions ready to go: HIIT, no-equipment strength, mobility, running, indoor bike and jump rope. Open them in Tempoora and follow the voice and sound cues without looking at your phone.

HIIT

HIIT · 3 min 50 sTabata · 4 minutesThe classic: 8 rounds of 20 seconds all out and 10 seconds of rest.HIIT · 9 min 40 sExpress HIIT · 10 minTen 40-second exercises for when you only have a moment.HIIT · 14 min 45 sNo-equipment HIIT · 15 minThree blocks of rising intensity to sweat at home.HIIT · 14 min 40 sNo-jump cardio · 15 minGet your heart rate up without impact: great for flats and sensitive knees.HIIT · 15 min ProNo-equipment AMRAP · 15 minRepeat the circuit as many times as you can in 15 minutes and log your rounds to beat them next time.HIIT · 20 min ProWarm-up, EMOM and AMRAP · 20 minA full session: warm up with intervals, work on strength every minute and finish with an AMRAP.

Strength / Calisthenics

Strength / Calisthenics · 15 min 45 sLegs and glutes · 15 minLower-body strength with no equipment, just your bodyweight.Strength / Calisthenics · 14 min 40 sUpper body at home · 15 minChest, shoulders, back and arms using just the floor.Strength / Calisthenics · 9 min 40 sCore · 10 minAbs and midsection, without classic crunches that strain your neck.Strength / Calisthenics · 29 min 45 sFull body · 30 minA complete strength session: legs, push, back and core.Strength / Calisthenics · 12 min ProStrength EMOM · 12 minEvery minute, one set of reps; whatever is left of the minute is your rest. No equipment.

Mobility / Yoga

Mobility / Yoga · 7 min 45 sOffice mobility · 8 minLoosen your neck, shoulders, back and hips after hours of sitting.Mobility / Yoga · 9 min 50 sPost-workout stretches · 10 minA full-body cool-down.Mobility / Yoga · 11 min 45 sFree hips · 12 minHip mobility to run, sit and move better.Mobility / Yoga · 5 min 40 sWake up your body · 6 minSix gentle moves to start the day.Mobility / Yoga · 7 min 50 sBefore bed · 8 minGentle floor stretches to wind down.

Running

Running · 30 min1:1 intervals · 30 minTen one-minute fast repeats with one minute easy, plus warm-up and cool-down.Running · 25 minStart running · 25 minAlternate running and walking to build the habit without overdoing it.

Cycling

Cycling · 30 minIndoor bike · pyramid 30 min30, 60 and 90-second efforts for a turbo trainer or exercise bike.Cycling · 43 minIndoor bike · threshold 4×4Four 4-minute blocks at a hard, steady effort.

Jump rope

Jump rope · 11 min 40 sJump rope · Flow 40/20Technique, rhythm and relaxed flow.Jump rope · 8 min 45 sJump rope · Quick feet 30/15Coordination, agility and footwork changes.Jump rope · 9 min 45 sJump rope · Endurance 45/15A progressive session to hold the pace without losing form.Jump rope · 3 min 50 sJump rope · TabataEight 20-second all-out rounds with the rope.