In the 1950s, the Royal Canadian Air Force had an exercise problem. Many of their pilots were stationed in snowy, remote airfields and had no access to gyms. In turn, they engineered a workout that required no equipment, exercised all the major groups, and could be completed in only 11 minutes. The benefits of this basic regiment can be felt immediately, and will imbue your morning with a powerful reserve of energy.


1. Understand the five core exercises and their time components by consulting the original RAF exercise guide here, or watching the video above.

2. Remember the appropriate time to allot for each. (2 min stretch; 1 min crunches; 1 min back stretch; 1 min pushups; 6 min cardio.)

3.) Use a timer to stay on track

"Step by step and the thing is done."

— Charles Atlas


Challenge Tip

Use The Timelapse Video Record To Document Your Workout In Full