Workouts & Recovery
Free, guided workout and recovery sessions that coach you move by move — they name each exercise, cue the form, time the work and rest, and tell you what's coming next. Pick a session, press start, and follow along. No account, no streak, works offline.
Want a quick win? Press start on the right — or pick the app that fits the moment below.
Pick your session
Each app is a different kind of guided session. Want to move? Try Bodyweight workouts. Stiff from sitting? Stretch & mobility. Wired or can't switch off? Breathing exercises.
Strength
-
Bodyweight workouts 6 sessions
Guided, low-intensity strength circuits — no equipment.
Quick full-body wake-up · Full-body bodyweight workout · Core workout (no equipment) Open → -
Chair & wall workouts 5 sessions
Gentle, guided strength — seated or holding a chair. No floor.
Seated full-body workout · Chair cardio · Wall workout Open → -
Mat Pilates 5 sessions
Guided, breath-led mat Pilates — slow, controlled core work, no equipment.
Pilates core basics · Full mat Pilates flow · Pilates abs focus Open →
Cardio
-
Low-impact cardio 5 sessions
Guided indoor cardio that names every move — no running, no jumping, no equipment.
10-minute living-room cardio · Apartment-friendly cardio (no jumping) · Beginner low-impact cardio Open → -
HIIT & Tabata 5 sessions
A guided interval timer that names the move every round — plus a custom builder.
Classic Tabata — 4 minutes · Beginner HIIT intervals · 20-minute HIIT workout Open → -
Warm-ups 4 sessions
Guided dynamic warm-ups for running, lifting and cardio — named and paced.
General dynamic warm-up · Pre-run warm-up · Pre-lift warm-up Open →
Recovery
-
Stretch & mobility 6 sessions
Follow-along flows to loosen up and undo screen slump.
Desk reset stretch · Full-body mobility flow · Morning stretch Open → -
Cool-downs 2 sessions
Guided static stretches and a breathing finish to ease down after a session.
Post-workout cool-down · Cool-down + breathing Open → -
Lower-back relief 6 sessions
Gentle, guided stretches for a stiff or achy lower back — slow and hold-based.
5-minute lower-back relief · Morning back routine · Desk-back reset Open → -
Neck & shoulder reset 5 sessions
Quick, seated relief for a stiff neck and tight shoulders — no floor, no equipment.
3-minute desk reset · Tension-headache relief · Upper-trap & levator release Open → -
Hip openers & knee-friendly 5 sessions
Gentle, guided hip-mobility flows that loosen tight hips — knee-friendly by default.
Hip openers · Tight-hip desk reset · Knee-friendly lower body Open → -
Posture & desk breaks 5 sessions
Short, guided movement breaks to unslump and reset when you've been sitting.
2-minute desk break · Posture reset · Standing reset Open → -
Foam rolling 5 sessions
Guided roll-throughs that name each area and time the dwell — recover after a run or a sit.
Full-body roll · Leg roll-out · Glutes & hips Open → -
Meditation & NSDR 6 sessions
Guided body scans and Non-Sleep Deep Rest — voice and silence, no video. Press play, lie down.
10-minute NSDR · Full body scan · Breath-focused meditation Open → -
Yoga & sun salutations 6 sessions
Guided, breath-linked yoga flows — each pose named and cued, both sides, any length. No experience needed.
Sun Salutation A · Sun Salutation B · Morning yoga flow Open → -
Tai chi & qigong 6 sessions
The gentlest, slowest flows — named forms, breath-paced, for balance, calm and easy mobility.
Qigong morning flow · Tai chi basics for beginners · Standing meditation (zhan zhuang) Open → -
Wind-down & pre-sleep 5 sessions
Gentle bedtime stretches and breathing, interleaved — done lying in bed to switch off and drift off.
10-minute wind-down · Bedtime stretch · Breath + body-scan combo Open → -
Breathing-muscle training (IMT) 5 sessions
Guided sessions for a POWERbreathe or Airofit — counts your resisted breaths and times the rest.
Foundation IMT · Standard daily protocol · Progressive-load block Open → -
Breathing exercises 9 techniques
Animated pacing for box breathing, 4-7-8, coherent breathing and more.
4-7-8 breathing · Extended exhale (2:1) · Physiological sigh Open →
Coached, not just timed
A countdown on its own is silly — it tells you when to stop, not what to do. Every session here is built around the opposite idea: it names the move, cues the form in a line, sequences the whole routine, and previews the next move before it arrives, so you can follow along instead of remembering what comes next.
The timing just disappears into the background. A 3-2-1 countdown lets you look away from the screen for floor and standing moves; pause, skip and back controls respect your body mid-session; and a light figure shows the shape of each move, with a crisp written cue that always stands on its own.
It's all self-contained — no sign-up, no streak, nothing to come back to tomorrow. The value lands in a single visit, and it becomes the bookmarked answer to a recurring need: a quick workout, a stiff back, a screen-slumped neck.
Frequently asked questions
Gear we recommend
Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.
WHOOP 5.0
Screenless · Strain & recovery
Oura Ring 4
~7-day battery · Sleep staging
Related calculators
Rankings to explore
Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.