Nike Training Club: Fire & Flow

This equipment-free 20-minute session puts the focus on your upper body by challenging your arms, all while delivering a blast of cardio.

This 20-minute Tabata-style workout helps you develop lower-body strength with slow-burning intervals and strategically placed holds.

It’s no stretch to say that it takes only 10 minutes to improve your posture and boost your confidence with this upper-body session.

Each move builds off the previous one to create the best possible flow in this Vinyasa-inspired session of backbends and balancing poses.

This 20-minute workout will challenge and supercharge your legs with its exhilarating combination of fast, dynamic drills and focused balance work.

Featuring just a handful of exercises, this lively 25-minute class gives you plenty of opportunities to focus on your form and build your skills.

This powerful and graceful yoga session guides you through a series of strength and balance challenges before culminating in a dancer pose.

Let the tension melt away as you find serenity and stillness in body and mind over the course of this 15-minute class of breath-focused poses.

Get ready to keep it steady with a 10-minute workout designed to improve your balance by training major and minor stabilizing muscles.

Even the familiar feels fresh, thanks to the pace and flexibility of this fun and fast-moving AMRAP (as many rounds as possible) sequence.

This power yoga flow will bring out the best in you with its fulfilling combination of upper-body strength exercises, energizing moves and cardio.

Designed to get your whole body moving with deep stretches, this Vinyasa-style flow will invigorate you in the morning — or at any time of day.