E'lorm Fitness



Welcome to a 7-week journey towards improved fitness and better health to bring love to your mind and body. Our 7-week fitness program is a research-based and time-efficient way to boost your health, and it fits both those who hate and those who love exercise.



Endurance program: 1x4 minutes kick-start

  1. 10-minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.
  2. 4 minutes of walking or running uphill so you feel tired and winded. If you have a heart rate monitor, you should be at around 85-95% of your maximum heart rate towards the end of the 4-minute period (see the FAQ on how to find maximal heart rate).
  3. 5-minute cool-down – and lo and behold, you're back home where a hot shower awaits, and the rest of your evening is free for other activities – not to mention you're on the path to improved fitness!


Note that it's important that the four minutes truly are high-intensity. If you find yourself unable to keep up the intensity for the entire four minutes, you've overshot it; next time, go a little slower so you can manage the whole distance. Conversely, you should be so tired and out of breath that you're unable to maintain a conversation.



Endurance program: 20 minutes Fun-Run

  1. Warm up for 10 minutes at a comfortable pace.
  2. Run or walk for 20 minutes at an intensity you are comfortable with, but a bit harder than the speed at the warm-up – without stopping.
  3. 10 push-ups, either with bent knees,
  4. 15 squats. Exercise the front of your thighs (quadriceps), buttocks and lots of stabilizer muscles. Keep your hands behind your neck and keep your legs a shoulder width apart. Keep your back upright (look up and forward, and tighten your abdominal muscles somewhat), bend your legs and “go down” as far as you can without losing your balance. Go down slowly and upwards relatively quickly.
  5. 10 squat jumps – same movements as for squats described above, but move so quickly up that you jump up in the air.



Endurance program: 2x4 minutes health boost

  1. 10-minute warm-up to get you sweating lightly.
  2. 1 x 4 minutes of walking or running so you're very short of breath.
  3. 3 minutes of relaxed walking.
  4. 1 x 4 minutes of walking or running so you're very short of breath.
  5. 5 minutes of calm walking – and just like that, you're done for the week! 


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