Workouts & Recovery
Free, guided workout and recovery sessions that coach you move by move — they name each exercise, cue the form, time the work and rest, and tell you what's coming next. Pick a session, press start, and follow along. No account, no streak, works offline.
Want a quick win? Press start on the right — or pick the app that fits the moment below.
Pick your session
Each app is a different kind of guided session. Want to move? Try Bodyweight workouts. Stiff from sitting? Stretch & mobility. Wired or can't switch off? Breathing exercises.
Strength
- Bodyweight workouts6 sessions
Guided, low-intensity strength circuits — no equipment.
Quick full-body wake-up · Full-body bodyweight workout · Core workout (no equipment)
Open - Chair & wall workouts5 sessions
Gentle, guided strength — seated or holding a chair. No floor.
Seated full-body workout · Chair cardio · Wall workout
Open - Mat Pilates5 sessions
Guided, breath-led mat Pilates — slow, controlled core work, no equipment.
Pilates core basics · Full mat Pilates flow · Pilates abs focus
Open
Cardio
- Low-impact cardio5 sessions
Guided indoor cardio that names every move — no running, no jumping, no equipment.
10-minute living-room cardio · Apartment-friendly cardio (no jumping) · Beginner low-impact cardio
Open - HIIT & Tabata5 sessions
A guided interval timer that names the move every round — plus a custom builder.
Classic Tabata — 4 minutes · Beginner HIIT intervals · 20-minute HIIT workout
Open - Warm-ups4 sessions
Guided dynamic warm-ups for running, lifting and cardio — named and paced.
General dynamic warm-up · Pre-run warm-up · Pre-lift warm-up
Open
Recovery
- Stretch & mobility6 sessions
Follow-along flows to loosen up and undo screen slump.
Desk reset stretch · Full-body mobility flow · Morning stretch
Open - Cool-downs2 sessions
Guided static stretches and a breathing finish to ease down after a session.
Post-workout cool-down · Cool-down + breathing
Open - Lower-back relief6 sessions
Gentle, guided stretches for a stiff or achy lower back — slow and hold-based.
5-minute lower-back relief · Morning back routine · Desk-back reset
Open - Neck & shoulder reset5 sessions
Quick, seated relief for a stiff neck and tight shoulders — no floor, no equipment.
3-minute desk reset · Tension-headache relief · Upper-trap & levator release
Open - Hip openers & knee-friendly5 sessions
Gentle, guided hip-mobility flows that loosen tight hips — knee-friendly by default.
Hip openers · Tight-hip desk reset · Knee-friendly lower body
Open - Posture & desk breaks5 sessions
Short, guided movement breaks to unslump and reset when you've been sitting.
2-minute desk break · Posture reset · Standing reset
Open - Foam rolling5 sessions
Guided roll-throughs that name each area and time the dwell — recover after a run or a sit.
Full-body roll · Leg roll-out · Glutes & hips
Open - Meditation & NSDR6 sessions
Guided body scans and Non-Sleep Deep Rest — voice and silence, no video. Press play, lie down.
10-minute NSDR · Full body scan · Breath-focused meditation
Open - Yoga & sun salutations6 sessions
Guided, breath-linked yoga flows — each pose named and cued, both sides, any length. No experience needed.
Sun Salutation A · Sun Salutation B · Morning yoga flow
Open - Tai chi & qigong6 sessions
The gentlest, slowest flows — named forms, breath-paced, for balance, calm and easy mobility.
Qigong morning flow · Tai chi basics for beginners · Standing meditation (zhan zhuang)
Open - Wind-down & pre-sleep5 sessions
Gentle bedtime stretches and breathing, interleaved — done lying in bed to switch off and drift off.
10-minute wind-down · Bedtime stretch · Breath + body-scan combo
Open - Breathing-muscle training (IMT)5 sessions
Guided sessions for a POWERbreathe or Airofit — counts your resisted breaths and times the rest.
Foundation IMT · Standard daily protocol · Progressive-load block
Open - Breathing exercises9 techniques
Animated pacing for box breathing, 4-7-8, coherent breathing and more.
4-7-8 breathing · Extended exhale (2:1) · Physiological sigh
Open
Coached, not just timed
A countdown on its own is silly — it tells you when to stop, not what to do. Every session here is built around the opposite idea: it names the move, cues the form in a line, sequences the whole routine, and previews the next move before it arrives, so you can follow along instead of remembering what comes next.
The timing just disappears into the background. A 3-2-1 countdown lets you look away from the screen for floor and standing moves; pause, skip and back controls respect your body mid-session; and a light figure shows the shape of each move, with a crisp written cue that always stands on its own.
It's all self-contained — no sign-up, no streak, nothing to come back to tomorrow. The value lands in a single visit, and it becomes the bookmarked answer to a recurring need: a quick workout, a stiff back, a screen-slumped neck.
Frequently asked questions
What is Workouts & Recovery?
- It's a set of free, follow-along sessions you do at home — bodyweight workouts, stretch and mobility flows, and breathing exercises. Unlike a bare timer, each session names the move, cues the form, sequences it and previews what's next, so it coaches you rather than just counting.
Do I need any equipment or an account?
- No account, ever — it runs in your browser, free, and once loaded it works offline. Most sessions need no equipment at all; a few use a wall or a mat. Your cue and display preferences are saved on your device only.
Are these sessions intense?
- They're low intensity by design — built to be approachable and repeatable, not to wipe you out. You can slow any move down, add rest, or pick a shorter length whenever you need to.
How is this different from a workout video?
- There's no video to watch or match — the session paces itself to you. It times each move, counts you down so you can look away from the screen, and lets you pause, skip, or repeat a move on the spot.
Gear we recommend
Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.
Related calculators
Rankings to explore
Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.