Intervals · 13 min

20/10 Intervals

Two four-minute sets of 20 seconds hard, 10 seconds easy.

• 13 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Each set is eight rounds of 20 seconds of work and 10 seconds of rest, cycling through high knees, squats, mountain climbers and skater hops. You get a full minute between the two sets. Work hard but keep every rep clean; it is only eight minutes of effort in total.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Arm Circles20 s
   • Bodyweight Squat8 reps
   • Step Jack30 s

2. Two sets of eight2 rounds

   Z5 Peak
   • High Knees20 s
   • Bodyweight Squat20 s
   • Mountain Climber20 s
   • Skater Hop20 s
   • High Knees20 s
   • Bodyweight Squat20 s
   • Mountain Climber20 s
   • Skater Hop20 s

3. Cool down

   Z1 Recover
   • March in Place30 s · Let your breathing settle
   • Standing Quad Stretch20 s each side
   • Child's Pose30 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.