Choose movements for your space and experience
Pick your equipment, the parts of your body you want to work and your experience level.
Beginners do 2 sets of 10 reps, or 20-second holds, with a minute’s rest. Intermediate is 3 sets of 10. Advanced is 3 sets of 12, with 45 seconds’ rest and harder moves.
You can choose from 54 exercises and 15 warm-up and stretch moves. 39 come from the NHS, England’s public health service. We wrote short cues for the other 30, following its activity guidelines.
The cues are reminders, not a form check: nobody here can see you move. For more detail, follow the linked NHS instructions for sit-to-stands, mini-squats, calf raises and wall push-ups.
The planner allows three seconds a rep, 30 seconds to switch exercises, and your rest between sets. If there’s time left, it adds a set to every exercise. That’s why a beginner session often shows 3 × 10 (3 sets of 10).
Follow the cue on screen during each set; the timer counts your rest too. Use Shuffle for a new routine, or Swap to trade one exercise for another that works the same area. Your settings stay in this browser.
Make room for strength and regular activity
Adults need strength work on at least two days a week and 150 minutes of moderate activity. That’s the advice in the US Physical Activity Guidelines, the WHO fact sheet and the NHS guidelines for adults aged 19 to 64.
Two sessions from this page a week cover the strength part. Walking can cover the rest.
This planner doesn’t know your body. It can’t tell whether 3 × 10 sit-to-stands is a warm-up for you or the whole session. The last set should feel like work. If it doesn’t, move up a level.
If you’re pregnant or have a health condition, read the NHS strength and flexibility guidance first. Stop any move that hurts.
