How to Share Workout & Stretching Routines with Clients and Students

If you coach, train, teach, or rehabilitate people, you’ve almost certainly handed someone a routine and watched it disappear into a forgotten PDF, a screenshot, or a scribbled list they have to keep re-reading mid-set. The routine itself was usually fine; what let it down was the format.

A timer link solves this. Instead of instructions to interpret, you send a ready-to-run sequence: the person taps the link, presses start, and the timer walks them through each interval, naming every step as it goes. This guide covers how to send a workout routine link, how to share a science-backed stretching routine, and how to choose sequences your clients and students will actually follow.

Why Share a Routine as a Timer, Not a Document

Where a document only describes a routine, a timer actually runs it, and that difference matters for follow-through:

• No interpretation. The person doesn’t have to track “30 seconds on, 10 off, twelve times” in their head; the sequence is built in and self-pacing.
• No friction. A link opens in any browser with no signup, login, or app install. The easier a routine is to start, the more likely it gets done.
• Structure built in. Self-monitoring and clear structure are strongly linked to better follow-through on goals (Harkin et al., Psychological Bulletin). A timer supplies that structure automatically.

What You Can Share with Aika

Any timer in Aika can be shared with a link. Tap the Share button ( ) in the top-right corner, and Aika builds a link to whatever is on screen: a built-in preset like the full-body stretch, or a sequence you put together yourself on the home page. On a phone the button opens your share sheet; on a computer it copies the link to your clipboard. When the other person opens it, the timer is preloaded and ready to run; they just press start. Nothing to install, no account to create, on any device.

You can browse the full set of preset timers and pick the one that fits the routine you’re prescribing, or build your own sequence on the home page first.

How to Send a Workout Routine Link

For strength, conditioning, and interval work, share the preset that matches the session you’ve planned:

• Bodyweight circuit: the scientific 7-minute workout, 12 exercises of 30 seconds with 10-second rests, each move named as it comes up. See the science in our guide to the 7-minute workout.
• High intensity: Tabata (8 rounds of 20/10) or HIIT 40/20 for conditioning blocks. Our HIIT timing guide explains when to use each.

To share one, open the timer and tap the Share button ( ), then send the link by message, email, or training plan. A preset link always points to that exact routine, so it works just as well next week or for your next client.

How to Share a Stretching Routine

Stretching is one of the most-prescribed and least-followed parts of any plan, largely because “stretch when you get home” is so easy to skip or rush. A guided timer fixes both problems.

Aika’s full-body stretching routine is a 6-minute sequence of 12 static stretches, held 30 seconds each, that moves through every major muscle group: neck, shoulders and triceps, chest, sides, hamstrings, quadriceps, hips and glutes, calves, and lower back. It’s designed around the American College of Sports Medicine’s flexibility recommendations: hold static stretches for 10-30 seconds, repeated across all major muscle groups, 2-3 days per week (Garber et al., Medicine & Science in Sports & Exercise). The 30-second holds sit at the effective end of that range, and the routine is short enough to repeat as your client builds toward the recommended weekly frequency.

Send the link and your client gets a hands-free routine that names each stretch and times every hold, so they can keep their attention on the movement instead of the clock.

For Coaches, Trainers, and Physios

A shared link doubles as a between-session anchor. Send the stretching routine as daily mobility homework, or a HIIT link as the conditioning block in a programme. Because the link is stable, you can reference the same routine across a whole training cycle, and clients can re-open it whenever they need it.

For Teachers and Students

Post a routine link to a class page or group chat and every student opens the same sequence: a movement break between lessons, a PE warm-up, or a stretch to reset after screen time. Everyone can run it at their own pace, or together if you share the link while the timer is running, which gives the whole class a synced countdown. For longer focus sessions with students, pair this with our guides to study-together timers and break timers for facilitators.

Tips for Routines People Actually Follow

• Match the length to real life. A 6-minute stretch or a 7-minute workout fits into a day; a 45-minute routine competes with it, and a shorter routine that actually gets done beats a long one that gets skipped.
• Send the exact link, not “look it up.” Every extra step between intention and action is a chance to drop off. One tap to a ready-to-run timer removes that gap.
• Make it repeatable. The same link every day builds a habit; a new routine each time resets the learning curve.
• Lean on the structure. Externalising the timing onto a tool, rather than relying on willpower or memory, is what keeps people consistent, a core finding in the science of productivity.

Frequently Asked Questions about Sharing Routines

Q: How do I send a workout routine link?

Open the timer that matches the routine, for example the 7-minute workout, Tabata, or a HIIT interval, then tap the Share button ( ) to copy or send the link. On a phone it opens your share sheet; on a computer it copies the link to your clipboard. When your client opens it, the timer is preloaded and ready to start, with no signup or download.

Q: Can I share a stretching routine?

Yes. The preset full-body stretching routine is 12 static stretches held 30 seconds each, covering every major muscle group, based on ACSM flexibility guidelines. Open it, tap the Share button ( ) to copy or send the link, and your client gets a guided routine that names each stretch as it goes.

Q: Do my clients or students need an account or app?

No. Aika runs in any web browser with no signup, login, or download. You send a link; they tap it and press start. That low friction is exactly why a link works better than a PDF or an app that needs installing.

Q: How long should each stretch be held?

For most adults, ACSM guidelines recommend holding each static stretch for 10-30 seconds, repeated 2-4 times, across all major muscle groups, 2-3 days a week (Garber et al.). The shared full-body routine uses 30-second holds, at the effective end of that range.

Q: Can I share one routine with a whole class of students?

Absolutely. A timer link can be posted to a class page, learning platform, or group chat so every student opens the same routine. Everyone runs the identical sequence at their own pace, or together if you share the link while the timer is running, which gives everyone a synced countdown.

How to Share a Routine Link with Aika

Aika is a free, web-based timer that requires no signup or download, for you or the people you send it to. Here’s the whole workflow:

1. Open the routine you want to share: a preset like the full-body stretch or the 7-minute workout, or a sequence you build yourself on the home page.
2. Tap the Share button ( ) in the top-right corner. On a phone it opens your share sheet; on a computer it copies the link to your clipboard.
3. Paste it into a message, email, class page, or training plan for your client or student.
4. When they open the link, the timer is preloaded and ready: they press Start and follow the labelled sequence, no account required.

With one link, a routine that runs itself, and nothing to install, you give people something they will actually follow rather than just read.