Choose your starting point
Two minutes
Marching and side steps in a clear standing space. No exercise kit.
Five minutes
Marching, wall push-ups and side steps. A solid wall is required.
Ten minutes
A repeated standing pattern with recovery intervals.
A quieter option
Consider landing noise and the people sharing your space.
No floor work
Compare standing, wall-supported and seated positions.
Low-impact choices
Separate impact from effort and choose an appropriate position.
Set up once, then choose a movement
Clear loose rugs, cables and objects from the space you will use. Make sure the floor is dry and you can move your arms without reaching into furniture. If a movement uses a chair, choose a stable, non-rolling chair. Check that any wall or counter used for support is solid and suitable.
Open the instructions before starting the timer. Look at the demonstration, try the movement slowly, and check that you can get into and out of the position without rushing. Preparation and reading are outside the printed routine time.
A kitchen-themed exercise does not require you to stand beside a boiling kettle or hot hob. Choose clear space away from heat and spills.
What each label means
No jumping removes the jump, not every physical demand. No floor work means no getting down onto the floor; it does not automatically mean low impact. A quiet routine considers landing noise, but cannot guarantee silence through every floor.
Before you start
Read the movements first and clear your space. Start gently, keep breathing, and take extra rest whenever needed. Stop for pain, dizziness, chest discomfort or unusual breathlessness.
These general routines are not rehabilitation or personalised advice. If you have a condition, injury or are unsure whether a movement suits you, ask an appropriately qualified professional.
Short sessions and your wider activity
These pages offer small sessions you can fit into a day. They do not cover every type of activity or replace an individual training plan. Vary what you do across the week and use public activity guidance for the wider picture.
The guides include time for changing position and recovering. You can stop before the clock finishes. Completing the full duration is optional; keeping the movement comfortable and controlled matters more than keeping up with a timer.
Prefer a different place? Browse desk exercises, kitchen exercises or the individual movement library.