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Workouts

Choose the session that fits today.

Start with the time you have, the equipment you can use and what you want to practice. Then check the whole session: the exercises, the work, the rests and the warm-up.

Use the guide below to read a workout before you start. You can also follow the NHS's home workout videos or browse the session topics we are preparing.

Find your starting point
Fitness Instructor AI editorial teamAI-assistedUpdated
Two dumbbells, black and gray loop bands, a massage ball and a water bottle on an exercise mat.
Start with the equipment you actually have.AnnaStills / Envato
Make three decisions

What needs to fit today?

Your time

Count from starting the warm-up to finishing the cool-down. Check whether a video's advertised length includes both, and whether a written session allows time for rests and equipment changes.

See a 30-minute time breakdown

Your equipment

Read the full list. Check whether you will need a bench, bar or other equipment as well as the item named in the title. Use the actual instructions rather than relying on the headline.

For healthy adults, ACSM's 2026 guidance recognizes home-based resistance training, bands and bodyweight as useful options. [1]

Your focus

Decide whether you are looking for a strength session, aerobic activity or stretching and mobility. Look at what the session asks you to do, not just the muscle or goal in its headline.

For a schedule that connects sessions over several weeks, use the training-program guide.

Make the clock add up

A 30-minute window is more than the main workout.

Here's an example of counting a whole visit. The times illustrate a budget; they are not a prescription for your training.

Available time30 min
  1. Warm-up5 min
  2. Main work and planned rests18 min
  3. Equipment changes2 min
  4. Cool-down5 min

The American Heart Association advises a gradual warm-up of 5–10 minutes before aerobic activity and a gradual cool-down afterward. If your session needs more preparation, account for it before choosing the main workout. [2]

Before you begin

Look for instructions you can follow.

Use these questions to check a written workout or the description of a follow-along video.

  1. What will I do, and in what order?Look for the actual movements and a demonstration or explanation for any you don't know. Our exercise library is a place to check movement instructions.
  2. How much work, and how much rest?Find the sets and reps, or work intervals and breaks. Check whether a timed block repeats and whether the stated duration includes the pauses.
  3. What if a movement or piece of equipment doesn't fit?Look for a stated alternative and its own instructions. A matching muscle name alone doesn't explain how to substitute an exercise.
  4. What will I record afterward?Choose a useful note: completed reps and load for a lifting session, or time and perceived effort for cardio. Keep enough detail to compare the same session later.
A session you can follow now

Try the NHS home workout videos.

The NHS page includes a 10-minute cardio video, a strengthening workout and warm-down stretching. They are NHS resources, separate from the session guides being prepared here. [5]

Open the NHS workout videos

Read the video's instructions and check the equipment and time before you start. For the basics of planning your training, see our training-basics collection.

Explore the library

Workout topics

These session guides and collections are being prepared. Their titles are previews and are not yet clickable; they are not complete workouts you can follow today.

  • Home workouts
  • Dumbbell workouts
  • No-equipment workouts
  • Kettlebell workouts
  • Short sessions
  • Stretching and mobility
Browse 68 upcoming workout topics
Showing 68 of 68 topics
Browse:

Chest Workout

Muscles and splits

Chest Workout at Home

Muscles and splits

Dumbbell Chest Workout

Muscles and splits

Back Workout

Muscles and splits

Back Workout at Home

Muscles and splits

Shoulder Workout

Muscles and splits

Leg Workout

Muscles and splits

Leg Workout at Home

Muscles and splits

Glute Workout at Home

Muscles and splits

Calf Workout

Muscles and splits

McGill Big 3

Muscles and splits

Full Body Workout

Muscles and splits

Resistance Band Full Body Workout

Equipment

20-Minute Full-Body Workout

Time

10-Minute Workout

Time

15-Minute Workout

Time

30-Minute Full-Body Workout

Time

Upper Body Workout

Muscles and splits

Upper Body Dumbbell Workout at Home or Gym

Muscles and splits

Push Day Workout

Muscles and splits

Pull Day Workout

Muscles and splits

HIIT Workout

Formats and cardio

Tabata Workout

Formats and cardio

EMOM Workout

Formats and cardio

AMRAP Workout

Formats and cardio

Circuit Training Workout

Formats and cardio

Superset Workout

Formats and cardio

Treadmill Workouts

Formats and cardio

StairMaster Workout

Formats and cardio

Rowing Machine Workout

Formats and cardio

Warm-Up Routine

Stretching and mobility

Cool-Down Routine

Stretching and mobility

Full Body Stretch Routine

Stretching and mobility

Morning Stretch Routine

Stretching and mobility

Hip Mobility Routine

Stretching and mobility

Shoulder Mobility Routine

Stretching and mobility

Thoracic Spine Mobility Routine

Stretching and mobility

Ankle Mobility Routine

Stretching and mobility

Desk Stretches

Stretching and mobility

Chest and Tricep Workout

Muscles and splits

Back and Bicep Workout

Muscles and splits

Shoulders and Arms Workout

Muscles and splits

Chest and Shoulder Workout

Muscles and splits

Legs and Abs Workout

Muscles and splits

Plank Workout

Muscles and splits

Kettlebell Swing Workout

Equipment

TRX Workout

Equipment

Smith Machine Workout

Equipment

Beginner Gym Workout

Settings and starting out

Beginner Home Workout

Settings and starting out

Hotel Gym Workout

Settings and starting out

45-Minute Workout

Time

Sandbag Workout

Equipment

Trap Bar Workout

Equipment

Foam Roller Routine

Stretching and mobility

Abductor Workout

Muscles and splits

Hip Flexor Workout

Muscles and splits

Neck Workout

Muscles and splits

Chest and Back Workout

Muscles and splits

Bodyweight Upper Body Workout

Muscles and splits

Back and Shoulder Workout

Muscles and splits

Apartment Workout

Settings and starting out

Low Impact Workout

Settings and starting out

Family Workout

Settings and starting out

Mindful Movement

Stretching and mobility

Lunch Break Workout

Time

Posture Exercises

Stretching and mobility

Outdoor Workout

Settings and starting out

Sources

General guidance here concerns adult exercise. The time budgets and notation calculations are illustrative examples, not individualized workouts.

  1. ACSM: updated resistance training guidance (2026). Individualization and training settings for healthy adults.
  2. American Heart Association: Warm Up, Cool Down (reviewed 2024). Gradual preparation and finish for aerobic activity.
  3. Cleveland Clinic: sample workout routine and terminology (2025). Definitions of sets, reps and rests; its sample program is not reproduced here.
  4. CDC: How to Measure Physical Activity Intensity (2025). Relative aerobic intensity and the talk test.
  5. NHS: Home workout videos. The videos linked above are published by the NHS.

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