Strengthen Your Core With Planks
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core
6,700
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Intermediate Fitness & Health Skills
You're past the beginner phase — your body has adapted to basic training and it's time to increase the challenge. These intermediate fitness plans introduce progressive overload, more complex movement patterns, and the periodization concepts that keep progress moving forward. Each session requires you to work harder than before in precisely the right way.
Run a Mile Without Stopping
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Build cardio endurance and complete a full mile at conversational pace
6,200
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Prepare for Your First 5K Race
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Complete a 5K (3.1 miles) and finish strong
5,100
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Learn Kickboxing Fundamentals
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Master basic kicks and punches for cardiovascular fitness and confidence
3,600
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Start Rock Climbing
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Climb your first 5.6 grade route indoors and build full-body strength
3,100
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Build Your Grip Strength
90 min·5 steps
Fitness & HealthIntermediate
After 90 min: Increase grip strength for better deadlifts and daily function
2,900
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