Minutes 0–2: warm up
March in place, roll the shoulders and do gentle hip hinges. Start easy enough to talk comfortably.
Minutes 2–12: two rounds
Work 40 seconds and transition 20 seconds for each move: sit-to-stand or squat; wall or counter push-up; brisk march or step-up; hip hinge or glute bridge; plank at a wall or bird dog. Repeat the five moves once. Choose a pace and range that feel controlled.
Minutes 12–15: finish
Walk slowly for two minutes, then breathe and stretch gently for one. On low-energy days, use the full 15 minutes for a comfortable walk. Progress by adding a third round or separate walks when ready.
How it fits the week
Fifteen minutes every day is a useful start, but 105 minutes a week of moderate activity is below the general adult target of at least 150 minutes. Add walks or other aerobic movement, and include muscle-strengthening work on at least two days. Stop for chest pain, faintness or unusual breathlessness; get individualized advice if you have a relevant condition.
Original sources
Educational guidance. Adjust for your needs and seek professional care for persistent symptoms or a medical condition.