Home floor · 3×20s
Gillen 10
PMID 27115137. Original was a bike. 60 seconds of true work.
A morning with ten minutes and a mat.
Other venue: Gym bay
Inputs
- Mat
- Timer
- A move they can go all-out on without jumping if the neighbor forbids it
Rounds
- 2:00 easy.
- 20s all-out (march, squat-to-stand, or push-up).
- 2:00 easy. Repeat twice more.
- 3:00 cooldown.
Do not claim this is the 2016 ergometer. It is the shape. Gym bike is closer.
Chest pain, unusual shortness of breath, dizziness, or a known uncleared heart / metabolic / renal condition: stop. Get clearance. Unsupervised HIIT is not cardiac rehab.