START 5-Minute Workouts
Start your fitness journey today with 5 minute workouts.
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START 5-Minute Workouts Includes
START 5-Minute Workouts
Ready to start a new exercise habit?
This is the perfect place to start. I’ll take you through 5-minute routines that are easy to follow and help you get moving, out of pain, and feeling confident!
The fitness world lacks true beginner workouts, and that’s a MAJOR problem. I see it all the time… people want to get started with exercise, but they have no idea where to begin. They’re overwhelmed by the options, unsure of what’s safe or effective, and they end up doing nothing.
That’s why I created this 5-minute workout collection—to give you a starting point. These workouts are designed for true beginners who want to ease into things and make movement a regular part of their lives.
Why 5 minutes?
The goal here is to make movement a habit, and the best way to do that is to start small. 5 minutes is the perfect amount of time to get your body moving without feeling overwhelmed or like you’re sacrificing too much time. These simple routines can be done anywhere, with no equipment required. You’ll be surprised at how good you can feel in just a few short minutes!
These workouts are organized into three areas:
- Seated Workouts — It’s easy to get started. You can do these workouts at your desk, on your couch, or even on the edge of your bed. Add some mobility to your day and expand your range of movement.
- Standing Workouts — Add more movement and cardio into your routine with these higher energy standing workouts. Expand your comfort zone get a boost for the day.
- Skill Building — A complete “how-to” guide on the 5 fundamental moves that will help you build a strong base for the rest of your movement journey (hinge, squat, pull, plank, and balance).
Remember, the goal is to make movement a habit. And the best way to do that is to start small and build from there. These 5-minute workouts are the perfect place to begin!
With a wide variety of movement options, from cardio and stretching to mobility and walking, these workouts help make establishing a movement habit easy to accomplish.
My mission is to get the world moving, and these short programs are the perfect place to START!
PS. How much do I believe in START Moving? Try it and love it, or ASK FOR YOUR MONEY BACK! That’s my guarantee. What makes this program work is that people actually use it. There are already already 260 reviews from people who have used my START programs so far. I hope you’ll be adding your voice to this movement next.
Want to see exactly what workouts are included in these 5 minute collections? You can browse all the workouts below (click on the section title to show or hide each group of workouts):
Your First Workout
1 Your First Workout
Welcome to your first workout! If you’ve got five minutes in your day to spare, that’s enough to start building up a habit of regular movement. No equipment needed — you can do this seated workout at your desk, on your couch, even on the edge of your bed.
2 Seated Mobility
Grab a chair and join Kaisa for this short and sweet 5-minute mobility flow!
3 Seated Calm
Cultivate calm during this brief workout with plenty of deep breathing and stretching.
4 Back Relief
Ready to show your back some love? Join Kaisa for a quick back stretch!
5 Chair Mobility
This is a simple, short routine to mobilize your neck, shoulders, and back without standing up!
Wake and Shake
6 Wake and Shake
Shake off that morning sluggishness and get your body energized for the day ahead.
Open Your Shoulders
7 Open Your Shoulders
Take a break and give your shoulders some love! This 5 minute workout will open up tight shoulders and get you feeling great.
8 Wake Up
Start your day off right and set yourself up for success with a few minutes of intentional movement.
Move and Step
9 Move and Step
Short on time? Squeeze in a little cardio with Kaisa in this 5 minute workout!
Punch and Stretch
10 Punch and Stretch
Mobilize your shoulders and sneak in some cardio in this stretching + punching combo workout.
11 Chair Stretch
Feeling tight? Loosen up with this short chair stretch before returning to your busy day.
March and Stretch
12 March and Stretch
March your way into an energy boost in under 5 minutes!
13 Quick Sweat
Have a little time to kill? Pull over a chair and move with Kaisa for 5 minutes of quick cardio!
Jog It Out
14 Jog It Out
A little cardio, a little hip opening – this workout is the best of both worlds!
15 Hip Opener
Wake up those hips with some gentle stretches that’ll have you feeling better in no time!
You’re probably already doing hinges in your daily life, any time you pick something up off the ground or lean forward to sit down. If you experience knee or back pain, this move is especially important! In this Start with 5, Kaisa dives into the proper form for hinges, so you can be mindful of your form even when you're just bending over to pick something up.
Are you sitting down? If you are, you performed a squat today! Which means it’s especially important to have good form, since we do it so often throughout the day. Join Kaisa for a quick exploration into this basic, foundational move.
This Start with 5 talks about pulling movements, which allows us to strengthen our back. Why is this important? A stronger back = better posture and a reduced risk of injury. Let's go, Team!
The plank is a tried-and-true core strengthening move that is a great exercise to have on your movement journey. Love it or hate it, join Kaisa as she breaks down this foundational move -- hopefully you'll love it by the end!
We use our balance when we sit, turn our head, and walk -- it's foundational not just to our movement practice, but to our everyday lives! Improving balance can help reduce the risk of falls and injuries, and who doesn’t want that? Join Kaisa in this Start with 5 as we learn all about how to consciously (and safely!) work on our balance.
Frequently Asked Questions:
What equipment do I need?
These are all at-home workouts. The only equipment we’ll use during our START Moving program is a chair, though it also helps if you have a mat or comfortable shoes to cushion your feet.
Will this work for people with bad knees, hips, or back pain?
Yes, that’s exactly who this START program is designed for! To keep you out of pain, these workouts avoid getting up and down off the ground. We prioritize balance, form, and safety so we’ll always have a chair with us in every work out — in fact, seated series is all done while sitting in a chair. And as you are learning new skills, we’ve designed modified versions of the most common workout moves that are friendly to people with hip, knee, or lower back pain.
If I have specific injuries, am recovering from surgery, or in physical therapy, will I be able to do this?
Always check with your doctor and/or physio to make sure you’re cleared for exercise. Our START programs are all designed to be more accessible, but if you have concerns about specific movements or positions, email us at firstname.lastname@example.org and we can tell you more about any of our workouts.
Will this help me lose weight?
Honestly, we don’t focus on weight loss. All of our workout programs focus on enjoying movement and building up good routines, rather than trying to make our bodies look a certain way. Making positive changes to your daily habits and following a movement routine will always have its benefits, but we are unable to tell you how that strength will appear on your unique, wonderful body.
Is there a guarantee? What if this isn’t a fit for me?
If you are like a lot of the people we’ve talked to, you are tired of paying for programs that don’t work. And even if you like what you hear about START Moving, you are skeptical. Try this program — and go through the first couple foundation workouts. Then if it’s not a fit, email us at email@example.com and tell us you want your money back. We’ll refund you quickly and happily.
— Mamie S.