Home Workout Routines
No-equipment routines built for people who sit all day. Pick one and follow along.
10 minBeginnerFull BodyNone
10-Minute Full-Body Home Workout (No Equipment)
A complete no-equipment routine you can do anywhere in 10 minutes.
5 minBeginnerFull BodyNone
5-Minute Morning Workout to Wake You Up
Gentle movements to shake off stiffness and start your day right.
15 minBeginnerFull BodyNone
15-Minute Beginner HIIT Workout at Home
Build stamina and burn energy with simple intervals you can scale.
20 minIntermediateFull BodyNone
20-Minute Fat-Burning Home Workout
A longer circuit to keep your heart rate up and energy high.
7 minBeginnerFull BodyNone
7 Desk Stretches to Undo 8 Hours of Sitting
Relieve stiffness right at your desk — no standing required.
8 minBeginnerUpper BodyNone
Neck and Shoulder Tension Relief (Desk-Friendly)
Loosen a stiff neck and rounded shoulders in minutes.
5 minBeginnerBackNone
5-Minute Lower Back Stretch for Desk Workers
Ease an aching lower back with gentle floor-based moves.
12 minBeginnerFull BodyNone
The Daily Reset: Workout for Sedentary Workers
Your one-stop daily routine to counter an entire day of sitting.