Intervals · 20 min

Pyramid

Work intervals climb from 20 to 60 seconds and back down, twice.

• 20 minutes
• Regular
• Mat

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

Each pyramid steps up from 20 seconds of work to a full minute, then back down, with 15 seconds of rest after every step. The longest effort is a steady jog so you can hold it; the short ones are the hardest. You do the pyramid twice with a minute to recover between.

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. Pyramid2 rounds

   Z5 Peak
   • High Knees20 s
   • Bodyweight Squat30 s
   • Mountain Climber40 s
   • Jumping Jack50 s
   • Jog in Place60 s · The top: steady, not a sprint
   • Jumping Jack50 s
   • Mountain Climber40 s
   • Bodyweight Squat30 s
   • High Knees20 s · Last step, go hard

3. Cool down

   Z1 Recover
   • March in Place30 s
   • Standing Hamstring 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.