Seven moves. No equipment. Quiet enough for a flat.

No sign-up. Keep your phone propped up where you can see it.

What you'll do

Each move is 45 seconds, with 15 seconds to catch your breath before the next.

For healthy adults. Stop if you feel pain, dizziness, or chest discomfort. If you have a medical condition, an injury, or are pregnant, check with a doctor first.