Stretching · 30 minutes

30-Minute Stretching Routine at Home

  • 30 min
  • 9 moves × 4 rounds
  • No Equipment
  • Intermediate

This 30-minute stretching routine releases tight hips, hamstrings, back and shoulders to improve flexibility and help you recover. It flows through 9 stretches you repeat 4 times, holding each one long enough for your muscles to actually relax.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Stretch Flow

    40s work · 10s rest

    Repeat 4× · 10s rest between rounds

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      40s
    2. 2
      Standing Hamstring Stretch starting position
      Standing Hamstring Stretch

      Hamstrings

      40s
    3. 3
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      40s
    4. 4
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      40s
    5. 5
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      40s
    6. 6
      Child's Pose starting position
      Child's Pose

      Back

      40s
    7. 7
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      40s
    8. 8
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

      40s
    9. 9
      Overhead Triceps Stretch starting position
      Overhead Triceps Stretch

      Triceps · Shoulders

      40s

FAQ

Is a 30-minute stretching routine enough?

Yes. 30 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this stretching routine?

Aim for every day, or after any workout. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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