Workouts · Mobility

Active Recovery in 20

Gentle movement that helps soreness leave faster than the couch does.

20 minbeginnermatmobilitylight
Why it works. Easy circulation work beats total rest for recovery — motion is lotion, kept honest and light.

Warm-up

Slow march, arms swinging — 60s
Shoulder and hip circles — 45s

The workout

  1. squat bodyweight — 2 × 10 reps
    rest 30s
  2. inchworm — 2 × 30s
    rest 30s
  3. glute bridge — 2 × 10 reps
    rest 30s
  4. rest 20s
  5. butterfly stretch — 2 × 40s
    rest 15s

Cool-down

Standing fold, three slow breaths — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More mobility sessions

10 min · beginnerChair Mobility in 1020 min · beginnerDeep Hips & Hamstrings in 205 min · beginnerDesk Micro-Break in 512 min · beginnerDesk Posture Reset in 12

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app