Strength rounds

Short bodyweight intervals — article adaptation

1 round · about 6 min each

Inspired by NYT reporting: https://www.nytimes.com/2026/01/19/well/move/intermediate-workout-ideas.html . Roundup HIIT idea; our shorter manual interval selection, not an individualized intensity prescription. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.

Round 1: No equipment listed.

Sign in to get reminders for this routine and keep a record of what you do. It is free, and there is no password: we email you a link.

Get reminders for this routine

The rounds

Adapted movement practice

Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.

High knees30 sec
No equipment listed.
How to do it
Jog on the spot, lifting your knees toward hip height and pumping your arms.
Find a video
Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video
Bodyweight squat30 sec
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video
Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video
Mountain climbers30 sec
No equipment listed.
How to do it
From a straight-arm plank, drive one knee toward your chest, then switch legs at a steady pace.
Find a video
Walk around60 sec
Easy recovery.
No equipment listed.
How to do it
Get up and walk: around the room, down the hall, or to get a glass of water. Keep moving for the full time.
Find a video

Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.