👟 Movement5 sessions🏠 No gym🌱 Beginner🎯 Weight goal

10-Minute Home Workout

Five short routines you can do in your living room with no equipment. Ten minutes is enough to count — do what you can, rest when you need to.

Your progress

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Session 1 — Full body easy
- Marching in place
  Lift your knees, swing your arms. Keep it light.
  2 min
- Wall push-ups
  Hands on the wall, lean in and push back. 2 sets of 10.
  3 min
- Sit-to-stand
  From a sturdy chair, stand up and sit down slowly. 2 sets of 10.
  3 min
- Standing march cooldown
  Slow marching, deep breaths.
  2 min
Session 2 — Legs & balance
- Marching in place
  Warm up.
  2 min
- Heel raises
  Rise up on your toes, lower slowly. Hold a counter for balance. 2 sets of 12.
  3 min
- Side leg lifts
  Hold a chair, lift one leg out to the side. 10 each side.
  3 min
- Gentle stretch
  Reach for the sky, then fold forward slowly.
  2 min
Session 3 — Core & arms
- March in place
  Warm up.
  2 min
- Wall push-ups
  2 sets of 12.
  3 min
- Standing knee lifts
  Bring knee toward opposite elbow. 10 each side.
  3 min
- Shoulder rolls & stretch
  Cool down.
  2 min
Session 4 — Keep moving
- March in place (faster)
  Pick up the pace a little.
  3 min
- Sit-to-stand
  3 sets of 10.
  4 min
- Wall push-ups
  2 sets of 12.
  2 min
- Stretch
  Cool down slowly.
  1 min
Session 5 — Put it together
- Marching warm-up
  2 minutes.
  2 min
- Circuit
  Wall push-ups, sit-to-stand, heel raises — 10 each, twice through.
  6 min
- Stretch & breathe
  Finish calm.
  2 min

This is education, not medical advice. Heart of the Block helps you learn and make everyday choices — it can’t diagnose, treat, or replace your doctor. Never start, stop, or change any medication based on what you see here. For anything about your health, talk to a licensed healthcare provider.

10-Minute Home Workout

Your progress

Session 1 — Full body easy

Session 2 — Legs & balance

Session 3 — Core & arms

Session 4 — Keep moving

Session 5 — Put it together