nymby Metonymous

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30 minutes · no equipment · beginner · full body. Estimated 28:40 including rest and 30-second changeovers. 6 exercises, 18 sets.

1/45 · March on the spot0:45Lift knees, swing arms, keep breathing steadily.

Warm-up · 3:00

  1. March on the spot, 45 s: Lift knees, swing arms, keep breathing steadily.
  2. Heel digs, 45 s: Alternate heels forward, toes up, arms punching gently in front.
  3. Knee lifts, 45 s: Lift each knee towards the opposite hand at a brisk pace.
  4. Shoulder rolls, 45 s: Roll shoulders forward, then backward, arms relaxed.

Main · 6 exercises

  1. Sit-to-stand, 3 × 10 reps, 60 s rest: From a chair, lean forward and stand without using your hands; sit slowly (NHS strength exercises).
  2. Wall press-up, 3 × 10 reps, 60 s rest: Hands on a wall at shoulder height, bend elbows to bring chest to the wall, push back (NHS strength exercises).
  3. Stomach crunches, 3 × 10 reps, 60 s rest: Knees bent, hands by temples, curl shoulders off the floor, lower slowly (NHS 10-minute legs, bums and tums workout).
  4. Squat to tap-back, 3 × 10 reps, 60 s rest: Small squat, then tap one foot back with arms forward; alternate at pace (NHS 10-minute home cardio workout).
  5. Mini-squats, 3 × 10 reps, 60 s rest: Hold a chair back, bend knees as far as comfortable, keep knees over feet (NHS strength exercises).
  6. Calf raises, 3 × 10 reps, 60 s rest: Rise onto the balls of your feet, pause, lower with control (NHS strength exercises).

Cool-down · 1:40

  1. Buttock stretch, hold 20 s: Lying, cross one ankle over the other knee and pull the thigh towards you.
  2. Hamstring stretch, hold 20 s: Lying, one leg raised, hands behind the thigh, gently straighten the knee.
  3. Inner thigh stretch, hold 20 s: Sitting, soles together, let knees drop gently towards the floor.
  4. Calf stretch, hold 20 s: Step one foot back, heel down, lean forward until you feel the calf.
  5. Thigh stretch, hold 20 s: Standing, hold one ankle behind you, knees together, hips forward.

Choose movements for your space and experience

Choose your equipment, the body regions you want to work and your experience level. As a beginner, start with 2 sets of 10 or 20-second holds, with 60 seconds’ rest. At intermediate level you’ll do 3 × 10; at advanced, 3 × 12 with 45 seconds’ rest and harder moves. You can choose from 54 exercises and 15 warm-up and stretch moves. Check each source: 39 movements come from NHS pages; the other 30 have cues written here to follow NHS activity guidelines.

Use the short cues as reminders, not a form check. Nobody here can see you move. Follow the linked NHS instructions for sit-to-stand, mini-squats, calf raises and wall press-ups if you need more detail.

Allow three seconds per rep and 30 seconds to change exercises, plus the rest between sets. You may fit an extra set of every exercise: that’s why the default beginner session has 3 × 10 instead of 2 × 10. Follow the on-screen cue during each set. The timer also counts your rest and changeover time. Use Shuffle for another routine or Swap for a different exercise working the same region. Your settings stay in this browser.

Make room for strength and regular activity

The NHS guidelines for adults aged 19 to 64 ask for strengthening work on at least two days a week and 150 minutes of moderate activity; the US Physical Activity Guidelines and the WHO fact sheet say the same. Two strength sessions from this page a week cover the strength half; walking covers the rest. None of this knows your body. The moves are the NHS’s and the reps come from the guideline; the cue is one line. We cannot tell you from here whether 3 × 10 sit-to-stands is a warm-up for you or the whole session. The last set should feel like work; if it does not, move up a level. Read the NHS strength and flexibility guidance first if you are pregnant or have a health condition, and stop any move that hurts.

Find a movement you can do

There is more like this on Nym’s Personal Trainer page.