Gustav Guided Workouts
A little time. A good challenge.
Three bodyweight challenges. No equipment, no complicated setup. Follow the video or open the matching interval in Gustav Timer and move at your own pace.
Burpees
20 seconds · Full body · Open in app
Twenty seconds can go a long way. Burpees bring a squat, a plank, and a jump into one continuous movement — a quick challenge for when you want to get your whole body moving.
Find a pace you can control from the first rep to the last. Follow the video, then open Gustav Timer when you’re ready to try it on your own.
Wall Run
Hands on the wall, feet moving. A quick challenge that brings energy to your next workout.
Glute Bridge Hold
Lift, hold, and stay steady. A simple one-minute challenge with the focus on control.
Squat Jumps
Add some lift to your squats. Keep your jumps controlled and your landings soft throughout this short challenge.
Leg Raises
60 seconds · Core
Slow it down and focus on control. One minute of leg raises, with every rep smooth and deliberate.
Plank
60 seconds · Core · Open in app
No reps to count. Just you and one steady minute. The plank turns a simple position into a focused challenge, asking you to stay in control as the seconds pass.
Place your elbows beneath your shoulders, keep your body in a straight line, and keep breathing. Follow the video for the full hold, or set up the same minute in Gustav Timer and make it part of your own routine.
Wall Sit
60 seconds · Leg endurance · Open in app
A wall, a little space, and one minute. The wall sit keeps the movement simple: find your position, settle into the hold, and see how steady you can stay.
Keep your back against the wall and your feet planted. There’s no need to rush or count repetitions — just breathe and take it second by second. Watch the video, then let Gustav Timer handle the clock.
Each timer opens one round for the exercise duration shown. Adjust it in the app to suit your workout.