High-Intensity Activation Snacks

Short, all-out efforts to boost VO2 and blood flow after long sitting periods. Useful for when alertness or energy starts to dip, but separate from key training by more than 3hrs.

Eg. Perform 3x 20sec stair or step sprints, walking back for recovery. Focus on strong knee drive, upright posture and smooth landings.

Micro-burpee set: 2x 30seconds as a whole body cardio. Can do standard burpees without the push-up or jump.

Desk side jump squats: 3x 10reps with 20sec rest. Can do 1/4 depth jumps, land quietly, keeping the chest tall.

Spin bike / turbo cycle sprints: 3x 15sec max effort with 45sec easy. Start seated and spin up fast, with smooth ramp up and deceleration.