Health · FitnessTen minutes, on your floor.
Bodyweight sessions built around your level, your joints and your limitations — with rest days in the plan rather than missing from it.
10
minutes per session
5 questions
safety check
None
equipment needed
27 sold in last 24h
$11.00
$21.00
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Instant delivery to your emailThe Problem
You didn't quit because you're lazy. You were sore by Wednesday.
Week one is almost always too hard
Beginner plans open at a level designed to look impressive. Three days later you can't sit down properly, and that's where most people stop.
'30 days, no days off' is bad programming
Muscle adapts while you recover, not while you train. A plan without rest days isn't more committed — it's just more likely to hurt you.
Nobody asks the questions a trainer would
Chest symptoms, dizziness, a current injury, pregnancy. Five minutes of screening that every real intake does and no app bothers with.
Streaks make you train when you shouldn't
The day you're ill or genuinely injured is the day a streak counter argues hardest that you shouldn't stop. There isn't one here.
What You Get
Built to be still going in week four.
Clear-To-Start Check
Chest, dizziness, joints, conditions, motivation.
Four-Week Plan
Five sessions a week, two days off, on purpose.
Every Move, Two Ways
Easier and harder, so a bad day isn't a skipped day.
Form Guidance
The common mistake and the cue that fixes it.
When To Stop
Sharp pain versus muscle burn, and what's urgent.
Weekly Review
Including permission to repeat a week.
How It Works
From nothing to a habit that survives.
1
Check you're clear to start
Five questions on chest symptoms, dizziness, joints, conditions and what's driving this.
~2 minutes2
Get your four-week plan
Matched to your level and limitations, with rest days built in and the easier version of every movement.
~3 minutes3
Do today's session
Adjusted for how you've actually turned up — shorter and gentler on a bad day counts as a session.
10 min/day2 rest days
a week, deliberately — recovery is when the adaptation happens, and a seven-day plan isn't more committed, just more likely to injure a beginner
Week 1
deliberately easier than feels impressive
Repeat
a week rather than pushing on, any time
0
streaks, calorie counts or weight targets
Questions
Everything you need to know.
Do I really need no equipment?
Every movement is bodyweight, and you need roughly enough floor to lie down and stretch out. If you happen to have a sturdy chair it opens up a few options, but nothing in the plan depends on owning anything.
What if I have bad knees or a bad back?
You say so at the start and the plan works around it rather than through it, with a modification for anything that provokes it. It's also honest about the limits: if a joint hurts repeatedly, that isn't fixed by a better cue, and a physiotherapist can tell you what an AI can't.
Should I check with a doctor first?
Sometimes, and it tells you specifically rather than adding a blanket disclaimer. Chest pain or palpitations, unexplained dizziness, a current injury or recent surgery, an uncontrolled heart or blood-pressure condition, pregnancy or recent birth — those are worth a short conversation first. Most people clear all five questions and start the same day.
Is 10 minutes enough?
For building strength, general fitness and a habit, ten minutes done regularly does considerably more than an hour done occasionally. What it won't do is produce a specific body — and the plan doesn't set weight targets or count calories burned, because those numbers are unreliable for bodyweight work and a poor thing to organise exercise around.
What if I miss days?
Then you did fewer sessions that week, which is more than none. There's deliberately no streak to break, the review won't tell you to restart, and it specifically advises against doubling up to catch up — that's one of the more reliable routes to injury.
How do I know when to stop mid-session?
Sharp or joint pain means stop, as distinct from the burning feeling in a working muscle, which is normal. Chest pain or pressure, severe breathlessness or feeling faint mean stop and seek urgent help. It also says plainly not to train through illness, particularly with a fever.
Reviews
Real people, still going.
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