Getting started

Your first seven-minute home workout

Set up a small space, preview the moves, and finish at a pace that feels manageable.

Make a little room

Clear enough floor space to reach your arms out and take a step to either side. Keep the phone where you can see the timer without holding it. If you’re using a wall for support, choose a clear, solid section.

Preview the routine

Open a beginner workout and look through its exercise list before you press start. The preview helps you spot unfamiliar movements and see how long each interval lasts. If a move feels awkward, slow down or skip it.

Keep the first session simple

Try the guided timer and use the rests. You can march slowly, take smaller steps, or pause when you need to. End the session with enough energy to go about the rest of your day.

Decide when you’ll return

After the workout, pick a realistic time for another short session. A repeatable moment in your day is easier to remember than a schedule you have to reinvent each morning.