A Family Workout Morning
Designed by BearmoreWhen you’re all going your separate ways in the morning.
Get everyone moving and fed before school and work take over. Do a HIIT session with the kids, make breakfast and eat it together, say what you’re grateful for, then head out for a walk.
The runsheet
Body Coach HIIT
HIITDo twenty minutes of bodyweight HIIT. Kids can join in at their own pace; that's the point. Pick any twenty-minute interval format you've got.
20 min activityBearmore’s thoughts on doing hiit before cooking (mindful)
This can support the next activity because hard effort sparks hunger, and cooking with attention helps you refuel deliberately rather than grabbing whatever's nearest.
Batch-cook breakfast
Cooking (mindful)Cook breakfast for the whole table together rather than four separate plates. Eggs, oats, fruit, whatever the household actually eats and make a bit extra for tomorrow.
15 min activityBearmore’s thoughts on doing cooking (mindful) before eating (mindful)
This is an excellent pairing because eating what you've just cooked mindfully completes the full cycle from preparation to nourishment with intention.
Eat together
Eating (mindful)Sit down for breakfast with whoever's at the table. Twenty minutes for the meal, no devices. Eating the meal together is as much the practice as the food on the plate.
20 min activityBearmore’s thoughts on doing eating (mindful) before gratitude
This is an excellent pairing because reflecting on gratitude after eating mindfully can deepen appreciation for the nourishment and all that made it possible.
Three thanks
GratitudeFive minutes of gratitude before the morning sends everyone in different directions. Each person at the table names one thing if you want a family-friendly version, or write three privately. Specific gratitudes beat abstract ones.
5 min activityBearmore’s thoughts on doing gratitude before being in nature
These go especially well together because nature can deepen any appreciation, creating a cycle of wonder and contentment.
Family Jeffing walk
Being in natureThis is a jog-walk-jog with the family. Twenty minutes outside, alternating walking and easy jogging at whatever pace the slowest person needs. Fresh air and movement to close the morning.
20 min activityTime well spent.
2h 3m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
We've taken five practices, a HIIT session, batch-cooking breakfast, eating together, gratitude, and a walk-jog outside, and arranged them in a Saturday-morning Burst designed around being with the family rather than around them.