Develop interval endurance · Intermediate
Find your cardio rhythm
Three active days each week, mixing jump intervals with mobility. The final stage introduces a longer circuit. Keep landings controlled and rest between sessions.
4 weeks3 sessions / weekNo equipment
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Cardio spark12 min
DAY 2Rest & recoverRest & recharge
DAY 3Morning unwind8 minDAY 4Rest & recoverRest & recharge
DAY 5Jump start12 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Cardio spark12 min
DAY 9Rest & recoverRest & recharge
DAY 10Morning unwind8 minDAY 11Rest & recoverRest & recharge
DAY 12Jump start12 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Jump start12 min
DAY 16Rest & recoverRest & recharge
DAY 17Room to move12 minDAY 18Rest & recoverRest & recharge
DAY 19The weekend circuit21 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22Jump start12 min
DAY 23Rest & recoverRest & recharge
DAY 24Room to move12 minDAY 25Rest & recoverRest & recharge
DAY 26The weekend circuit21 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge