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

The gentlest push-up variation — perfect entry point for pressing strength.

3 × 10–15 8 minrest 60s

Log your sets with a rest timer and one-tap save.

Equipment

bodyweight

Rest

60s between sets

Primary muscles

chest

Also works

triceps, shoulders

Stand arms-length from a wall, palms flat at shoulder height, shoulder-width apart.
Brace core, keep body in one straight line from head to heels.
Bend elbows to bring chest toward the wall.
Press back to the starting position.