Free daily bodyweight workout
One exercise. Five minutes. Every day.
A free daily bodyweight workout. No gym, no sign-up. Press start and you're done in five minutes; a chair and a wall are all you need.
Plank
5 min
Your week fills in one dot at a time. Today's is the first.
Why Five Minute Body works
Consistency over intensity
Five minutes is short enough to do every day, but long enough to make real progress. We focus on building the habit first.
One exercise at a time
Ten exercises rotate through core, legs, upper body, and cardio, ordered so each muscle group gets time to recover before you work it again.
A new exercise each day in a 10-day rotation: plank, reverse lunges, chair dips, mountain climbers, squats, high knees, push-ups, wall sits, jumping jacks, burpees. The card at the top of the page shows the exercise that is next for you.
Progress you can see
Your week fills in one dot at a time. Streaks, totals and history show what five minutes a day adds up to.
The 5-Minute Structure
Adjustable Intervals
60 seconds each with customizable work/rest ratio (20/40 to 50/10)
Final Push
60 seconds of continuous effort to finish strong
Ready for today's five minutes?
No gym and no sign-up. Just five minutes and a little floor space.