Gym bay
A gym they already pay for.
Bike, treadmill, rower, rack. Empty bay at dawn. This is not a membership. The Gillen 10 and 4×4 are closer to the papers on a bike or treadmill.
30/30 · 12 min
Quiet 12, no jump
Apartment engine. 2026 HIIT-30S shape. No slam.
Tuesday 6:40am, gym already paid, empty bay.
Open session3×20s · 10 min
Gillen 10
PMID 27115137. Original was a bike. 60 seconds of true work.
Ten minutes, bike or rower empty.
Open session2×20s · 10 min
REHIT 10
Shorter sibling. 20s moved CRF. 10s did not.
Bike, ten minutes, two sprints.
Open session10×1:00 · 22 min
60/60 starter
Follador 2018: least aversive vs Tabata. The pack people finish.
Treadmill or bike, twenty-odd minutes.
Open session4×4:00 · 40 min
Norwegian 4×4
Helgerud 2007. Holdable hard ~90–95% HRmax. Not all-out Tabata.
Treadmill or bike, one named Saturday or a weekday with time.
Open sessionweekend 4×4 · 40 min
Saturday 4×4 once
Siu/Gibala 2026: once-weekly 4×4 still moved. One named Saturday.
Saturday, gym already paid, forty minutes.
Open session10-20-30 · 27 min
10-20-30 hallway
Bangsbo. 30 easy / 20 moderate / 10 honest. Three 5-min blocks.
Treadmill, 10-20-30.
Open session8×20/10 · 8 min
Tabata finisher 4
Not the 1996 ergometer study. A 4-minute finisher. High RPE.
Bike finisher. Four minutes of clock.
Open sessionband 40/20 · 15 min
Band density 15
One brick-red band. Standing if no door anchor.
Cable they already use, or the same band in the bag.
Open sessionEMOM 16 · 18 min
Dumbbell EMOM 16
Practice, not a VO2 paper. One pair they already own.
Rack, one pair, sixteen minutes.
Open sessionKB density · 12 min
Kettlebell density 12
Gate: if the swing is not already theirs, run Band or Dumbbell instead.
One bell from the rack they already use.
Open sessionquiet 30/30 · 8 min
Hotel / travel 8
Suitcase optional. No jump if the floor is a story. Hotel-gym bike if it exists.
Hotel gym bike, if it exists. Else the room.
Open session