Guided workouts, with the timer built in.
Eight plans, no equipment. Tap what you need today and your plan rises to the top; the countdown takes it from there.
What do you need today?
Gentle Start
10 minEasiestTen unhurried minutes that wake up the legs, arms and balance. If you only ever do one plan, this one changes the most.
For: New to exercise, returning after illness, or 65 plus. Every move has a chair or wall version. · Needs: a sturdy chair and a wall.
What it gives you: Steadier legs, easier stairs, more day in your day.
Morning Mobility
8 minEasyEight minutes that unlock the spine, hips and shoulders. No sweat, no floor required except one stretch.
For: Stiff mornings, desk workers, and anyone before a walk. · Needs: a wall and a doorway.
What it gives you: A body that starts the day loose instead of creaky.
Full-Body Basics
16 minModerateThe classic doctor-approved strength circuit: legs, chest, hips, core and back, twice through. Two or three times a week is the whole prescription.
For: Anyone comfortable getting down to the floor and up again. · Needs: none. floor space the size of a towel.
What it gives you: The muscle that keeps you capable at every age.
Easy Intervals
13 minModerateThirty seconds brisk, thirty seconds easy, eight times through, wrapped in a warm-up and a cool-down. Interval training at its friendliest.
For: Building stamina without running or a gym. · Needs: none.
What it gives you: A stronger heart and a clearer head an hour later.
Strong Core, Kind Back
12 minModerateThe physiotherapy classics: the exercises back specialists actually hand out, in one guided circuit, twice through.
For: Desk backs, gentle core building, posture. · Needs: none. a carpet or mat.
What it gives you: A back that carries the day without complaining.
Desk Reset
5 minEasiestFive minutes that undo a morning of sitting: neck, shoulders, hips and chest, without leaving the room.
For: Anyone mid-workday. Nothing here raises a sweat. · Needs: your chair and a doorway.
What it gives you: A sharper afternoon. Movement beats a third coffee.
Steady & Balanced
10 minEasyThe falls-prevention set physiotherapists teach: legs, ankles and balance, all within reach of a counter.
For: Anyone who wants surer footing, especially 60 plus. Balance is trainable at every age. · Needs: a counter or sturdy chair back.
What it gives you: Surer footing and the confidence that comes with it.
The Long Stretch
11 minEasiestEvery major muscle, one unhurried stretch at a time. The session people fall asleep better after.
For: Rest days, evenings, and anyone who feels ten years stiffer than they are. · Needs: a mat or carpet and a doorway.
What it gives you: Looser muscles tonight, deeper sleep after.
Stop any exercise that causes chest pain, dizziness or sharp joint pain. Sore muscles tomorrow are normal; pain during is not.
Common questions
Do I need any equipment for these workouts?
No. Every plan uses your body weight, a wall, and a sturdy chair. The timer, the form cues and the easier or harder versions are built into each exercise as you go.
Which workout should a complete beginner start with?
Gentle Start. It is ten minutes, every move has a chair or wall version, and it covers legs, arms, balance and mobility, which are the four things that protect independence as you age. Two or three sessions a week is enough to feel the difference within a month.
How often should I do these workouts?
Two to three times a week for the strength plans, with a day of rest between them. The mobility routine is gentle enough for every day. Guidelines land at 150 minutes of moderate movement a week plus two strength sessions; these plans are built to add up to exactly that.
Are these workouts safe if I have a health condition?
The plans use low-impact, physiotherapy-standard movements, and every exercise shows an easier version. Stop anything that causes chest pain, dizziness or sharp joint pain. For a plan checked against your specific conditions and medicines, a doctor and certified coach build one for $99.