How to use the podcasts
Try out one of the podcasts. Once it’s finished, assess the difficulty level. At the end of the series of exercises on the stairs, if you only experienced a little shortness of breath, you may want to progress to the next level.
After completing all three levels, try combining them to increase the duration and intensity of your workout.
General safety instructions
- Always use an armband to carry your phone and avoid looking at it during your training. In the staircase, use the outside wall as much as possible and hold the handrail. Be very careful when getting close to the doors.
- Despite wearing headphones, be aware of your surroundings. Keep the volume relatively low to hear ambient sounds.
- If you ever need to rest or drink water during the podcast, feel free to press pause and resume your exercises afterwards.
- If you feel unwell, avoid isolating yourself and seek help as soon as possible from nearby offices.