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Workout

Beginner Full Body

16 min, 10 exercises

Five simple moves, plenty of rest

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How this timer works

A clear voice reads each step's cue as it begins; every cue is written out below. A soft tick marks every second. The last five seconds of every step are counted out loud. It calls out the time left as each exercise runs. A chime marks each change of step. It closes with “Great work! Workout complete!”

Read the guide: Tabata: 20 seconds on, 10 seconds off, eight times

Structure

21 steps, 16 min

  1. Warm up

    We'll start easy. March on the spot, swing your arms, let your body warm up. First move is a squat to a chair.

    GET READY

  2. Chair squats

    Stand in front of the chair. Sit back until you touch it, then stand tall. As slow as you like.

    EXERCISE

  3. Rest

    Nice work. Shake your legs out. Wall push-ups next, so find a wall and step back from it.

    REST

  4. Wall push-ups

    Hands on the wall at shoulder height. Lean in, then push yourself back. Nice and controlled.

    EXERCISE

  5. Rest

    Good. Catch your breath. Glute bridges next, so lie down on your back.

    REST

  6. Glute bridges

    Feet flat, knees bent. Lift your hips, squeeze for a second, lower slowly.

    EXERCISE

  7. Rest

    That's three done. Stand up when you're ready. Reverse lunges next, and you can hold the chair.

    REST

  8. Reverse lunges

    Step one foot back, bend both knees, then step forward again. Swap legs each time.

    EXERCISE

  9. Rest

    One move left. Bird dog. Come onto your hands and knees.

    REST

  10. Bird dog

    Reach the opposite arm and leg out, hold for two, then switch. Keep your back flat.

    EXERCISE

  11. Round break

    Round one done, and that's the hard part over. Drink some water. We'll do the same five moves once more.

    REST

  12. Chair squats

    Chair squats again. You know the shape now, so go a little slower if you can.

    EXERCISE

  13. Rest

    Well done. Rest properly, you've earned it. Wall push-ups coming.

    REST

  14. Wall push-ups

    Same as before. If it feels easy, step your feet back a little further.

    EXERCISE

  15. Rest

    Nice. Breathe. Glute bridges next, back on the floor.

    REST

  16. Glute bridges

    Lift, squeeze, lower. Take your time on the way down.

    EXERCISE

  17. Rest

    Two moves to go. Reverse lunges after this.

    REST

  18. Reverse lunges

    Step back, down, and up. Hold on to something if your balance wobbles. That's normal.

    EXERCISE

  19. Rest

    Last move of the session. Bird dog.

    REST

  20. Bird dog

    Opposite arm, opposite leg. Slow and steady to finish.

    EXERCISE

  21. Cool down

    That's the whole session. Stand up, reach towards your toes, and let your legs stretch out. You showed up today, and that's the part most people skip.

    REST

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