The Ten-Minute Escape
A short walk–jog outside with permission to go home after.
10 minsOutside
- 2 min brisk walk
- 1 min easy jog
- 1 min walk
- Repeat the walk–jog–walk block twice
- Finish with 2 min easy walking
Feel good? Carry on. Don't? Go home. Mission accomplished.
Success looks like: Completed the 10 minutes (or most of them).
MAKE THIS EASIER ↓
Skip the jogging. Do the whole thing as brisk walking. Still escape.
I'VE GOT MORE IN ME ↑
Add another walk–jog block, or make the easy jogs a bit quicker without chasing a pace target.