Here's the problem with most interval workouts: every round feels exactly as hard as the last one, and somewhere around halfway your brain starts negotiating an exit. A pyramid fixes that.
In a pyramid workout the work climbs move by move — 20 seconds, then 30, then a 40-second peak — and then comes back down the other side. You always know the hardest bit is the middle, and once you're past it, every move gets shorter. For a beginner, that's a quietly brilliant deal: the workout gets easier as you get more tired.
Five gentle core moves, ten minutes, no equipment, and a video of me demonstrating every one right here on the page.
How to use this workout
Format
- 20 → 30 → 40 → 30 → 20 seconds — the work climbs, peaks, then comes back down
- 30 seconds rest between moves
- 5 moves per round
- 2 rounds total
- ~10 minutes start to finish
Climb the pyramid slowly — the first two moves are your warm-up as much as your work. Give the 40-second peak an honest go, and if it's too much today, work for 20 and rest the difference. Nothing resets, nobody's counting but you.
