START 5 Minute Workouts

20 Workouts Level: Start

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This Program Includes:
5-Minute Seated
05:10

Your First Workout

Mobility Chair

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.

Mobility Chair
05:14

Seated Mobility

Mobility Chair

2 Seated Mobility

Grab a chair and join Kaisa for this short and sweet 5-minute mobility flow!

Mobility Chair
05:03

Seated Calm

Mobility Chair

3 Seated Calm

Cultivate calm during this brief workout with plenty of deep breathing and stretching.

Mobility Chair
04:56

Back Relief

Mobility, Pain Relief, Stretch Chair

4 Back Relief

Ready to show your back some love? Join Kaisa for a quick back stretch!

Mobility, Pain Relief, Stretch Chair
05:05

Chair Mobility

Mobility Chair

5 Chair Mobility

This is a simple, short routine to mobilize your neck, shoulders, and back without standing up!

Mobility Chair
05:10

Wake and Shake

Cardio Chair

6 Wake and Shake

Shake off that morning sluggishness and get your body energized for the day ahead.

Cardio Chair
05:07

Open Your Shoulders

Mobility, Pain Relief

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.

Mobility, Pain Relief
05:16

Wake Up

Mobility Chair

8 Wake Up

Start your day off right and set yourself up for success with a few minutes of intentional movement.

Mobility Chair
5-Minute Standing
05:02

Move and Step

Cardio

9 Move and Step

Short on time? Squeeze in a little cardio with Kaisa in this 5 minute workout!

Cardio
05:03

Punch and Stretch

Cardio, Mobility

10 Punch and Stretch

Mobilize your shoulders and sneak in some cardio in this stretching + punching combo workout.

Cardio, Mobility
05:12

Chair Stretch

Mobility, Stretch Chair

11 Chair Stretch

Feeling tight? Loosen up with this short chair stretch before returning to your busy day.

Mobility, Stretch Chair
04:58

March and Stretch

Mobility

12 March and Stretch

March your way into an energy boost in under 5 minutes!

Mobility
05:13

Quick Sweat

Cardio Chair

13 Quick Sweat

Have a little time to kill? Pull over a chair and move with Kaisa for 5 minutes of quick cardio!

Cardio Chair
05:09

Jog It Out

Cardio Chair

14 Jog It Out

A little cardio, a little hip opening – this workout is the best of both worlds!

Cardio Chair
05:01

Hip Opener

Mobility, Pain Relief Chair

15 Hip Opener

Wake up those hips with some gentle stretches that’ll have you feeling better in no time!

Mobility, Pain Relief Chair
5-Minute Skill Building
04:57

Hinge

Chair

16 Hinge

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.

Chair
04:31

Squat

Chair

17 Squat

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.

Chair
04:47

Pull

Chair

18 Pull

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!

Chair
05:00

Plank

Chair

19 Plank

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!

Chair
04:43

Balance

Chair

20 Balance

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.

Chair
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