Week 1 of 12
0 workouts completed across your plan
Daily workout
20 min1 · Warm up — 3 minutes
2 · Main workout — 12 minutes
3 · Stretch — 5 minutes
Stretch gently without bouncing. Move only through a comfortable range.Workout timer
Three phases: 3-minute warm-up, 12-minute workout, 5-minute stretching. A sound and vibration may play when a phase ends, depending on phone settings.
Track your progress
Your entries stay in this browser on this device.
Weight goal
Check-in history
12-week progression
Exercise form tips
Safety & consistency
Work at a moderate effort where you can still speak in sentences. Avoid sharp pain and stop if you experience chest pain, faintness, or unusual shortness of breath. Seek medical advice before progressing if you have relevant health concerns.
Walking is a great start, but the long-term goal for general health is at least 150 minutes of moderate aerobic activity each week, plus strength training twice weekly. Extra easy walks can help you work toward that goal.
Weight loss also depends on nutrition. Aim for sustainable eating habits rather than trying to lose 35 pounds through exercise alone.
Set your starting date
Changing this date recalculates your week number. Your completed sessions stay recorded by week and day.