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%The House to Yourself
Don’t finally get some time to yourself, and lose it to scrolling!
Very good· 94.0%Joe Wicks Training with the Family Morning
When you’re all going your separate ways in the morning.
Very good· 94.9%A Day to Restore
A day off that leaves you feeling recovered.
Very good· 92.7%One Drawer and a Proper Breakfast
Is your morning taken up with logistics from the moment you wake?
Very good· 96.3%Digital Detox Day
Do you remember what it feels like to have a full day off your phone?
Exceptional· 100%The After Binge
So you can say you did more than just binge.
Exceptional· 100%A Kind Nervous System Morning
What if you could work with your body’s pace?
Good· 74.6%Ted Lasso Biscuits-with-the-Boss Morning
Do you walk into work feeling on guard?
Very good· 99.1%Admin Day Done Right
When the jobs you keep avoiding are stressing you out anyway.
Very good· 90.7%Hinch’s Tidy-up Evening
Why does the house look like chaos by the evening?
Very good· 93.8%Take One Full Day and Reset
The week keeps starting without you.
Exceptional· 100%Start Switched On
When you can’t afford half the day just to get going.
Exceptional· 100%Mark Manson’s Solid Morning Sequence
So many morning routines can feel like theatre by week two.
Exceptional· 100%A Post-Streaming Soft Landing
When you switch the stream off but not yourself.
Very good· 94.1%Tim Ferriss Five Morning Rituals
When your morning gets lost scrolling your phone.
Good· 85.5%Captain Picard’s Ritual Tea Morning
When you wake up and know you’re already racing.
Exceptional· 100%Jay Alderton’s Strength Morning for 40+
When your body stops bouncing back like it used to.
Very good· 92.7%Bilbo Baggins Bag-End Midday
Where did the slow lunch go?
Exceptional· 100%Set Your Space
Does your home impact on how you feel for the rest of your day?
Exceptional· 100%Study Marathon
Trying to study, but getting pulled in every direction?
Exceptional· 100%A Recovery Room Reset
Wrecked after a heavy week or some travel?
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%Carl Fredricksen’s Quiet Morning
How do you feel with solitude?
Very good· 96.6%One Day Silent Meditation Retreat
When did you last give yourself a whole day to slow down?
Exceptional· 100%Turning it Around After Your Team Loses
The come down when the final whistle goes and your team lost.
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.
Exceptional· 100%HIIT it!
HIIT at home. No gym needed.
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%Take Your Evening Back
Still bringing work home after knock-off?
Exceptional· 100%Matt D'Avella’s Morning
When did mornings get so hectic?
Exceptional· 100%A Recovery Morning
Need to recover after last nights training?
Good· 85.3%Margot Robbie: ‘Doesn’t Feel Like Exercise’
When did exercise start to look like punishment?
Exceptional· 100%The Parents Wind-down
For when the day never seems to end.
Very good· 98.8%Clear Out Your Old Life: A Reset
When the room is full of who you used to be.
Exceptional· 100%Moving House
Everything's in boxes and your head feels like a circus?
Exceptional· 100%A Food-First Strength Morning
What if the training advice wasn't built for you.
Exceptional· 100%A Sleep-Encouraging Evening
You're tired, but your brain isn’t convinced it’s time to clock off.
Exceptional· 100%A High-Tech Recovery Session
When your body's still feeling the effects of a big week.
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.
Exceptional· 100%Feeling Comfortable, Inspired by Usher
Feeling tense and self-conscious before an important night out.
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.