How many minutes of exercise do I need per day?

20–30 minutes of movement most days, plus 2–3 short strength sessions per week, covers what the average adult needs.

Where do I start if I've never worked out?

Walk 20 minutes daily for two weeks. Add 2 short bodyweight sessions per week once walking is a habit.

No. Bodyweight exercises and a pair of dumbbells cover 90% of what a beginner needs.

core · bodyweight

The safest core exercise ever invented.

3 × 8 per side 6 minrest 30s

Included in "Daily Move" — 4 guided exercises with a rest timer.

Equipment

bodyweight

Rest

30s between sets

Primary muscles

core

Also works

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Lie on your back, arms straight up, knees bent to 90° over hips (tabletop).
Press lower back into the floor.
Slowly lower the opposite arm and leg toward the floor without letting the lower back arch.
Return to start and switch sides.