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Cardio & conditioning

Craving break: a 10-minute brisk reset

For when a craving hits, at home and with no kit. In studies of people with alcohol problems, 10 to 12 minutes of moderate to hard cycling eased cravings for most people while they exercised, and for some for a while after, but cravings rose for about 1 in 6. Those studies used exercise bikes; this home version and its timings are ours and haven't been tested. Keep moving briskly enough to breathe faster but still talk. Not during withdrawal, and not after drinking or using.

10 minBeginner6 movesA step · A bench or boxHip flexors · Hip abductors · Shoulders · Triceps · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (1 minute)

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swinging. Hold a counter if you need itEasier: Seated marchHarder: Standing band hip flexion

Brisk (8 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk: lift the knees and pump the arms. You can talk, but not singEasier: Seated marchHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)1 min
    Beginner · Hip abductors, Shoulders, Calves · 3D demoStep out as the arms sweep up, back in as they come down. Or keep marchingEasier: Seated marchHarder: Jumping jack
  3. Standing punches (shadow boxing)1 min
    Beginner · Shoulders, Triceps, Chest · 3D demoLight, quick punches at chest height, keeping your feet moving. Don't snap the elbow straightHarder: Step jack (low-impact jumping jack)
  4. Low step-up1 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoBottom stair, hand on the rail; change the leading leg every 4 steps. Knee pain? March insteadHarder: Step-up
  5. Sit to stand from a chair1 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoSteady, about one every 3 to 4 seconds. Push on your thighs if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  6. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk again, then let the pace drop for the last 30 secondsEasier: Seated marchHarder: Standing band hip flexion

Settle (1 minute)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Not during withdrawal. If you're shaking, sweating, confused, or seeing or hearing things that aren't there, get medical help: see the warning signs in our addiction recovery guide.
  • Not after drinking or using. Have a glass of water first, and eat something if you haven't eaten.
  • Rather go outside? A brisk 10-minute walk does the same job.
  • It doesn't work for everyone. If the craving is still strong, or got worse, call someone, a helpline or your recovery contact, and move away from whatever set it off.
  • Stop and call 999 (911 in the US) for chest pain that feels tight or spreads to your arms, neck or jaw, or for severe breathlessness.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the craving break: a 10-minute brisk reset take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 6 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.