Targeted 5–10 minute sessions organised by category. Each routine is designed to be completed with no equipment and minimal space.
Each routine in our library follows the same core principle: one focused movement goal, clear exercise instructions, and a session length between 5 and 10 minutes. You choose when and how often you complete them.
Each session lists the exercises in order, including sets, reps or duration, and any relevant modification options.
All routines include at least one modification so you can adjust intensity to suit your current ability and comfort level.
Routines from different categories can be combined to create a fuller session, or used independently as standalone options.
Select a category below to find routines that match your movement goals for today.
Marching in place (60s) → jumping jacks (30s) → high knees (30s) → rest (30s) → repeat once. Focus on controlled breathing throughout. Modification: keep both feet on the ground for all movements.
Standing torso twists (45s) → step-touches side to side (60s) → standing knee raises (45s) → rest (30s) × 2 rounds. Ideal for performing between meetings or work tasks. Requires 1m² of space.
Wall push-up or full push-up 3×8 (rest 30s between sets) → plank shoulder taps 2×10 each side (rest 20s) → tricep dips on a chair 2×10 (rest 30s). Modification: perform all movements from a kneeling position.
Bodyweight squat 3×12 (rest 30s) → reverse lunge 2×8 each leg (rest 30s) → glute bridge 3×12 (rest 20s) → calf raise 2×15 (rest 20s). Modification: perform squats to a chair seat for added support.
Cat-cow stretch 10 reps → child's pose 30s → seated hip circles 10 each direction → standing quad stretch 20s each leg → neck rolls 10 slow reps. Perform on a yoga mat or carpeted surface. Move slowly and avoid any ranges of motion that cause sharp discomfort.
Format: 20s work / 10s rest × 8 rounds. Exercise: squat jump (or bodyweight squat for low impact). Rest 2 minutes between sets if performing multiple rounds. Modification: replace squat jump with a step squat — step one foot out, then in, alternating sides.
Dead bug 2×8 (rest 20s) → forearm plank hold 3×20s (rest 15s) → bicycle crunch 2×12 each side (rest 20s) → hollow body hold 2×15s (rest 20s). Perform on a flat, stable surface. Focus on controlled breathing and neutral spine position throughout.
Single-leg stance 20s each leg (wall available for support) → tandem stance (heel-to-toe) 20s each lead leg → eyes-closed standing balance 10s each leg × 2 sets. Ensure you are near a wall or stable surface throughout. Perform on a non-slip floor surface.
A few simple practices that can help you get the most from your micro-workout sessions.
Even 60–90 seconds of light movement before a session prepares your joints and muscles and helps you transition into focused effort.
With short sessions, quality of movement matters more than quantity. Use the beginner modification if you find the standard version difficult to perform with control.
After each session, take a moment to notice your energy and alertness. This can help you identify which routines work best at different times of day.
Rest days are a normal and important part of any movement practice. Listen to your body and allow adequate recovery between sessions.
If you'd like a day-by-day structure, our daily short exercise programs offer a guided framework for building a consistent movement habit.