Mobility10 minNo equipmentDesk-body reset

10-Minute Bodyweight Mobility Workout

A 10-minute no-equipment mobility session, desk-body reset focus: Cat-cow, Thoracic open book, Couch stretch (hip flexor) and World's greatest stretch. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: Just floor space. A couch, step or wall helps.

Before you start: Ease into every position. These should feel like stretching and moving, not straining.

Warm-up 1:00

90/90 breathing (feet on couch) · Cat-cow (30 s each)

Main circuit 2 rounds · 50s work / 10s rest

Cat-cow · slow On all fours, move one vertebra at a time. Inhale to arch, exhale to round.

EasierSmaller range.HarderPause at each end.

Thoracic open book · slow · both sides Side-lying, knees stacked, rotate the top arm open and follow it with your eyes. Switch at the beep.

EasierPillow under your head.HarderPause 3 s open.

Couch stretch (hip flexor) · hold · both sides Back knee on a cushion, shin up the couch, squeeze the glute and stay tall. Switch at the beep.

EasierHalf-kneeling lunge instead.HarderTorso fully upright.

World's greatest stretch · slow · both sides Lunge, inside elbow to instep, rotate the same arm to the ceiling. Switch at the beep.

EasierBack knee down.HarderAdd a hamstring rock-back.

Cool-down

Child's pose breathing · 90/90 breathing (feet on couch) (30 s each)

How to progress

Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.

Why this works

Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

More no equipment mobility workouts

Mobility20 minNo equipment

Same time, different gear

Mobility10 minDumbbells