At home
Bursts you can do at home with what you've got. No gear runs, no commute.
- 43
- 35m – 15h 49m
- 97%
- Manageable
Exceptional· 100%Start Switched On
When you can’t afford half the day just to get going.
Good· 85.5%Captain Picard’s Ritual Tea Morning
When you wake up and know you’re already racing.
Good· 74.6%Ted Lasso Biscuits-with-the-Boss Morning
Do you walk into work feeling on guard?
Very good· 90.7%Hinch’s Tidy-up Evening
Why does the house look like chaos by the evening?
Exceptional· 100%The After Binge
So you can say you did more than just binge.
Very good· 94.0%Joe Wicks Training with the Family Morning
When you’re all going your separate ways in the morning.
Exceptional· 100%Study Marathon
Trying to study, but getting pulled in every direction?
Very good· 96.3%Digital Detox Day
Do you remember what it feels like to have a full day off your phone?
Exceptional· 100%Jay Alderton’s Strength Morning for 40+
When your body stops bouncing back like it used to.
Exceptional· 100%A Kind Nervous System Morning
What if you could work with your body’s pace?
Exceptional· 100%Mark Manson’s Solid Morning Sequence
So many morning routines can feel like theatre by week two.
Exceptional· 100%The House to Yourself
Don’t finally get some time to yourself, and lose it to scrolling!
Exceptional· 100%A Post-Streaming Soft Landing
When you switch the stream off but not yourself.
Very good· 94.9%A Day to Restore
A day off that leaves you feeling recovered.
Very good· 94.1%Tim Ferriss Five Morning Rituals
When your morning gets lost scrolling your phone.
Very good· 99.1%Admin Day Done Right
When the jobs you keep avoiding are stressing you out anyway.
Exceptional· 100%Set Your Space
Does your home impact on how you feel for the rest of your day?
Very good· 92.7%One Drawer and a Proper Breakfast
Is your morning taken up with logistics from the moment you wake?
Very good· 93.8%Take One Full Day and Reset
The week keeps starting without you.
Very good· 92.7%Bilbo Baggins Bag-End Midday
Where did the slow lunch go?
Exceptional· 100%Get Set Before Your Mates Turn Up
Everyone’s about to arrive and your place looks like a tip.
Exceptional· 100%Night Shift Wind-Down
You’ve been working when everyone else has been sleeping?
Exceptional· 100%Moving House
Everything's in boxes and your head feels like a circus?
Exceptional· 100%Take Your Evening Back
Still bringing work home after knock-off?
Exceptional· 100%Carl Fredricksen’s Quiet Morning
How do you feel with solitude?
Exceptional· 100%HIIT it!
HIIT at home. No gym needed.
Exceptional· 100%A Recovery Room Reset
Wrecked after a heavy week or some travel?
Exceptional· 100%The Parents Wind-down
For when the day never seems to end.
Very good· 96.6%One Day Silent Meditation Retreat
When did you last give yourself a whole day to slow down?
Exceptional· 100%A Sleep-Encouraging Evening
You're tired, but your brain isn’t convinced it’s time to clock off.
Exceptional· 100%A Food-First Strength Morning
What if the training advice wasn't built for you.
Very good· 98.3%Prepare for the Early Kick-Off
There’s a big match at 4am, but you're too wired to sleep.
Exceptional· 100%Turning it Around After Your Team Loses
The come down when the final whistle goes and your team lost.
Exceptional· 100%A Recovery Morning
Need to recover after last nights training?
Exceptional· 100%Reese Witherspoon’s Book-Club
When reading the cheat notes keeps replacing reading the book.
Exceptional· 100%Waiting for the Kids to Get Home
Too much worrying and no sleeping.
Good· 85.3%Margot Robbie: ‘Doesn’t Feel Like Exercise’
When did exercise start to look like punishment?
Very good· 98.8%Clear Out Your Old Life: A Reset
When the room is full of who you used to be.
Exceptional· 100%Matt D'Avella’s Morning
When did mornings get so hectic?
Exceptional· 100%A High-Tech Recovery Session
When your body's still feeling the effects of a big week.
Exceptional· 100%Feeling Comfortable, Inspired by Usher
Feeling tense and self-conscious before an important night out.
Exceptional· 100%A Book and Bath Reset
Because some days, you just want to retreat from the world.
Very good· 98.3%Tom Ford’s Body-Weight Session
Sometimes getting to the gym is the obstacle.
Every Burst is assessed.
The order, the timing and the durations have all been checked against 2,401 activity pairings and 467 reviewed studies, so you don't have to.