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.

strength · bodyweight

Wake up sleepy glutes — a lower-back savior.

3 × 12–15 8 minrest 45s

Included in "Beginner Starter" — 5 guided exercises with a rest timer.

Equipment

bodyweight

Rest

45s between sets

Primary muscles

glutes, hamstrings

Also works

core

Lie on your back, knees bent, feet flat and hip-width.
Squeeze glutes and drive hips up until body forms a straight line from knees to shoulders.
Hold 2 seconds, squeezing glutes.
Lower under control.