Floor Intervals
Four weeks of twenty-minute interval sessions on a patch of floor. Work and rest on a timer, three formats, no bike, every jump with a no-jump version.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A timer and a patch of floor. A step or a stair for one movement.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Tabata
- Jump Squat or Bodyweight Squat 8 × 20 sec on, 10 off
- Push-up or Incline Push-up 8 × 20 sec on, 10 off
- Mountain Climbers or Plank 8 × 20 sec on, 10 off
- Butt Kick Jump or Step-up 8 × 20 sec on, 10 off
Eight rounds of one movement, then a minute’s rest, then the next. Four movements is the session: eighteen minutes plus a warm-up.
Day 2 Forty Twenty
- Burpee or Inchworm 4 × 40 sec on, 20 off
- Walking Lunge 4 × 40 sec on, 20 off
- Star Jump or Bodyweight Squat 4 × 40 sec on, 20 off
- Bicycle Crunch 4 × 40 sec on, 20 off
- Split Jump or Walking Lunge 4 × 40 sec on, 20 off
Round the five movements in order, rest a minute, go again. Four rounds is the whole session.
Day 3 Ladder
- Burpee or Inchworm 5 × 2, 4, 6, 8, 10
- Knee Tuck Jump or Jump Squat 5 × 4, 6, 8, 10, 12
- Push-up or Incline Push-up 5 × 4, 6, 8, 10, 12
- Bodyweight Squat 5 × 10, 12, 14, 16, 18
Rung one is the first number of each movement, rung two the second, and so on. Thirty seconds between rungs. Five rungs, then you are done — however long it took.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Chest · Hamstrings · Abdominals · Glutes
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A timer and a patch of floor. A step or a stair for one movement. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Floor Intervals” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.