I did not realise such a mundane thing could be monetised. You don't need an app bro, you just have to want it.


1. 2 minute warmup (milling around, stretchy stuff etc).


2. One of the below:
Beginner mode:

8 reps of:
10 seconds MAXIMUM ****ING EFFORT RUNNING LIKE THERE IS 1000 HUNGRY BEARS CHASING YOU TO DEATH OMG.
20 seconds of slow jog (DO NOT STOP).


Normal mode:

8 reps of:
15 seconds MAXIMUM ****ING EFFORT RUNNING LIKE THERE IS 1000 HUNGRY BEARS CHASING YOU TO DEATH OMG.
15 seconds of slow jog (DO NOT STOP).


Hard mode:

8 reps of:
20 seconds MAXIMUM ****ING EFFORT RUNNING LIKE THERE IS 1000 HUNGRY BEARS CHASING YOU TO DEATH OMG.
10 seconds of slow jog (DO NOT STOP).


GOD MODE:

8 reps of:
25 seconds MAXIMUM ****ING EFFORT RUNNING LIKE THERE IS 1000 HUNGRY BEARS CHASING YOU TO DEATH OMG.
5 seconds of slow jog (DO NOT STOP).


Do one of the above 8 times (totaling 4 minutes)

3. 2 minute cool-down (milling around, stretchy stuff, walk home).

This will take you around 10 minutes tops (your shower afterwards will take longer. If you do not feel like you want to vomit afterwards you did not run hard enough. Only do this 3 times per week (spread out) and very little else will be required.

WARNING!

The above will have a serious effect on your fitness level and mental well being, approach with caution.