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14 Day Kickstart

Two weeks, ten minutes a day, whole body. The shortest honest way to find out whether you will actually stick with this.

14 Days
4 Days a week
10 Minutes
80 Kcal a session
Start This Plan

Is this plan for you?

  • ✓ You are starting from nothing
  • ✓ Ten minutes is genuinely all you have
  • ✓ You want to build the habit before the intensity
2 weeks, Beginner Each week repeats and gets a little harder
The Plan

Your week, day by day

The same seven days repeat for 2 weeks. Pick a day to see exactly what it holds.

Week 1 · stick to the reps as written and focus on your form
Day 1
Whole Body
4 exercises
Day 2
Rest
Recover
Day 3
Move
4 exercises
Day 4
Rest
Recover
Day 5
Strength
4 exercises
Day 6
Easy Finish
4 exercises
Day 7
Rest
Recover
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Day 3 · Move

10 min 80 kcal Start This Workout
1 High Knees Legs, abs, heart · Beginner 3 x 30 sec → 2 Glute Bridge Glutes, lower back · Beginner 3 x 15 → 3 Crunches Upper abs · Beginner 3 x 15 → 4 Child's Pose Lower back, shoulders · Beginner 1 x 60 sec →
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Day 5 · Strength

10 min 80 kcal Start This Workout
1 Squats Thighs, glutes · Beginner 3 x 15 → 2 Knee Push Ups Chest, triceps · Beginner 3 x 10 → 3 Triceps Dips Triceps, shoulders · Beginner 3 x 10 → 4 Plank Whole core, shoulders · Beginner 3 x 25 sec →

Day 6 · Easy Finish

10 min 80 kcal Start This Workout
1 Jumping Jacks Full body · Beginner 2 x 30 sec → 2 Lunges Thighs, glutes · Beginner 3 x 10 → 3 Hamstring Stretch Back of the thigh · Beginner 2 x 30 sec → 4 Child's Pose Lower back, shoulders · Beginner 1 x 60 sec →
🧘
Rest day Muscle is built while you rest, not while you train. Go for a walk if you want to move, but nothing hard.

Following it is the hard part

The AI tracks what you actually finished, reminds you on the days you train, and adjusts the plan when it gets too easy.

Start This Plan Free
More Plans

Other plans to try

Beginner 28 Days

28 Day Abs Starter

Four weeks of short core sessions you can finish before your tea goes cold. No equipment, no floor space beyond a mat.

12 min · 4 days a week →
Advanced 28 Days

Six Pack Challenge

A harder four weeks for anyone whose core work has stopped feeling difficult. Longer holds, higher reps and no long rests.

25 min · 5 days a week →
Beginner 28 Days

Upper Body Starter

Builds you up to your first proper push up. Starts on your knees, ends on your toes, four weeks later.

15 min · 3 days a week →
⚕️
This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.