Complete eight guided 20-second work and 10-second rest intervals in four minutes. Choose scalable movements, optional cues, and low-impact programs.
The workout uses eight rounds of 20 seconds of movement followed by 10 seconds of rest—four minutes of intervals in total. A separate three-second Get Ready countdown appears before round one.
Start with the low-impact Gentle Start program or choose another eight-round workout. Easy, Steady, and Strong controls update the program and intensity, while filters include No jumping, Stay standing, Wrist light, Knee friendly, and Quiet mode.
Each round pairs a visual movement demo with a countdown. Sound and haptics are optional, and screen-reader announcements identify the phase, movement cue, and round number.
Use a stable, clear space and move only within a comfortable range. Choose Regress, pause, or end the workout whenever needed, and stop if you feel pain, dizziness, or otherwise unwell. This workout is not a substitute for medical advice.
