Fitness & Recovery

Move more, even on odd hours.

Explore Fitness & Recovery

Pick a topic to go deeper.

Quick Workouts

10–20 minute workouts for before, during, or after your shift.

Coming soon

Weight Loss

Sustainable weight loss when your schedule fights against you.

Coming soon

Recovery

Active recovery, mobility, and looking after a body that works hard.

Coming soon

At-Home Training

No gym, no commute, no excuses. Training that works in your living room.

Coming soon

Guides & Articles

Evidence-based content on this topic.

Shift worker workout plan

A training plan built around shift rotas — not 9-to-5 gym schedules.

12-week programme for shift workers

A structured 12-week fitness programme that works around any rota.

Exercising on night shifts

When to train, what to do, and how to avoid crashing after a workout on nights.

Bodyweight workout for beginners

Start here if you haven't exercised in a while. No kit, no gym.

10-minute morning HIIT

A short, sharp HIIT session to wake you up before or after a shift.

20-minute dumbbell workout at home

A full-body dumbbell session in under 20 minutes.

Walking for weight loss

Why walking is underrated — and how to use it as a genuine fat loss tool.

15-minute lunch break workout

Make your break count with a 15-minute no-kit session.