7 Minutes Workouts are a great way to kick start your body and maintain a basic level of overall fitness. We thought adding a pull move might make it even better.

This plan inspired by Ruth Kazez brings you from zero to swimming 1500 m straight in about six weeks. Swimming is a great workout because you need to move your whole body against the resistance of the water. This works the cardiovascular system and brings all the benefits demonstrated for aerobic training with less impact.

How to get stronger and healthier on some of the most popular strength machines as safely and quickly as possible? The exercises in this simple workout cover all major muscle groups. It targets those muscles which work together in everyday  movements in a balanced way. Feel the difference after each workout and build a solid basic strength foundation for most everyday or sports activities.

Want to impress your friends with an amazing move? Master the deep squat on one leg. Follow our plan with all the details for each workout. Improve your flexibility, balance and strength needed for the pistol squat in about ten weeks.

Jogging is an excellent fitness training where you run relaxed at a moderate speed. Did you ever dream of running five kilometers without a break? This program could well turn you into a 5k runner with a pace of about 7 minutes per kilometer in just about eight weeks.

This plan brings you safely from zero to eight pull-ups. With the Fit Drills plan for this progression, you will get all the details for each workout to build up the required strength, stamina and skills and reach your goal in the most efficient way.

Mike Mentzer has recommended workouts with one working set per exercise and breaks of one week and more between workouts. He thought that many athletes on volume plans seem to be constantly overtrained and therefore not progressing ideally.

This simple plan for effective strength training with a linear increase of the weights on four basic barbell exercises has been made popular by Mark Rippetoe's book Starting Strength.

Reduce body fat and increase aerobic capacity in the shortest time possible. We think that this short and powerful routine with high-intensity bodyweight exercises should never be too far away, ready for you to start jumping, pushing and strengthening your core muscles in an extremely efficient way.

The Tabata training format was introduced by Japanese researcher Izumi Tabata in 1996. His study showed the effectiveness of short and highly intensive workouts to improve the aerobic stamina and anaerobic capacity of already well-trained athletes.