Home Workouts
Exercise Snacks: Short Workouts That Count
Exercise snacks are bursts of vigorous activity of a minute or so, spread through the day. What research shows, why short bouts count, and how to start today.
Get strong where you are.
Straight answers on lifting, bodyweight training and cardio, built on public health guidelines and exercise research, not trends.
| Move | Last time | Next time |
|---|---|---|
| Squat | 3 × 10 | 3 × 11 |
| Push-up | 3 × 8 | 3 × 9 |
| Row | 3 × 10 | 3 × 10 |
| Plank | 3 × 30 s | 3 × 35 s |
Training topics
- Strength Training How to lift: sets, reps, rest, frequency and getting stronger over time. 3 guides
- Home Workouts Bodyweight and low-equipment training you can do at home or anywhere. 3 guides
- Cardio & HIIT How much activity you need, and how intervals and steady cardio fit in. 2 guides
- Recovery & Caffeine Rest, sleep and caffeine: what the evidence and health agencies say. 2 guides
- Consistency How to make exercise a habit that lasts. 2 guides
Latest guides
All guidesConsistency
How to Get Motivated to Work Out
Don't wait to feel motivated. Start with a few minutes of exercise today, plan when and where, and let one good session build the drive for the next one.
Home Workouts
Bodyweight Workout for Beginners
A beginner bodyweight workout for home: five moves with easier and harder versions, plus how many reps, sets and days a week the official guidelines call for.
Home Workouts
How to Build a Home Workout Plan
How to plan a week of home workouts with little or no equipment: cardio, strength, balance and stretching that meet the official guidelines, with a sample week.
Recovery & Caffeine
How Long Does Caffeine Last?
Caffeine's half-life averages about 5 hours, so half a dose is still in you hours later. What makes it last longer, and when to stop before bed.
Strength Training
How Many Sets and Reps Should You Do?
For general health, do 1 to 3 sets of 8 to 12 reps per exercise. For strength or muscle, aim for at least 2 sets per exercise. Here's the evidence by goal.