Make a no-equipment workout for the time you have, then follow it with the built-in timer.
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How it works
- Choose how long you have, your level and what you want to work on.
- You get 5 or 6 bodyweight exercises with a short how-to for each.
- Press Start to follow the timer: it beeps when it’s time to switch.
- Press New workout for a different mix.
Work and rest by level
| Level | Work | Rest |
|---|---|---|
| Beginner | 30 seconds | 30 seconds |
| Intermediate | 40 seconds | 20 seconds |
| Advanced | 45 seconds | 15 seconds |
Every workout starts with a 3-minute warm-up and ends with a 2-minute cool-down. UK guidelines advise strength exercises on at least 2 days a week as well as 150 minutes of moderate activity.
Frequently asked questions
Do I need any equipment?
No. You only need a little floor space, a wall, a sturdy chair and a stair.
How often should I do it?
2 to 4 times a week is a good start. Leave a day between hard sessions for the same muscles.
What if an exercise hurts?
Stop and swap it for an easier version or another exercise. Mild muscle ache the next day is normal; sharp pain isn’t.
Sources
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