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Conditioning Protocol

Bodyweight Burner

No-gear density training that packs a lot of work into a short window.

Bodyweight Burner — athlete sprinting through a high-intensity interval session

Protocol badges

~25 min · 5 blocks
  • Intermediate · Difficulty — Moderate intensity or a readiness requirement of 55-74%. Assumes a few weeks of consistent training and decent recovery.
  • Under 25 min · Time — Estimated 25 minutes or less end to end, including warm-up and downshift blocks.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
More Conditioning
Muscular enduranceFat oxidationConvenience

Coach cueKeep moving — rest is earned only when form breaks.

Gear needed · Floor mat · Pull-up bar (optional)

Device onlySign in to sync progress and resume on any device

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Conditioning · Intermediate

Bodyweight Burner

No-gear density training that packs a lot of work into a short window.

25 min · 5 blocks · Readiness 55%

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https://digitals.engineering/programs/bodyweight-burner

Suitability

Ready to run — your readiness 88 clears the 55+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 25 min total · ~20:15 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Push-Up5 x 15 · target Chest3:30work · rest 0:45

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Bodyweight Burner today

Keep the same structure and chase a faster total time than 25 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

55%

Intensity

Moderate

Duration

25 min

3:30Block timer · 5 x 15 · Chest
3:30Block timer · 5 x 20 · Quads
3:30Block timer · 4 x 12 · Back
2:00Block timer · 4 x 30s · Core
3:30Block timer · 3 x 12 · Full body
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 55%+Your score today is 88%
  • 25 min free5 blocks · moderate intensity
  • Session loggedTap start to begin logging

25 min · Moderate

0/5 blocks