Workout finder
Find a workout that fits the next 10–30 minutes
Every page below is a real session from the same engine that powers the Kalyra app — structured warm-up, main work with sets and rest targets, cool-down, and a safe substitution for every exercise. No 200-rep fluff lists.
10-minute sessions
10-Minute Beginner No Equipment Workout10 minute beginner home workout no equipment10-Minute Beginner Dumbbell Workout10 minute beginner home workout with dumbbells10-Minute Beginner Resistance Band Workout10 minute beginner home workout with resistance bands10-Minute No Equipment Workout10 minute intermediate home workout no equipment10-Minute Dumbbell Workout10 minute intermediate home workout with dumbbells10-Minute Resistance Band Workout10 minute intermediate home workout with resistance bands10-Minute Morning Workout10 minute morning workout at home
15-minute sessions
15-Minute Beginner No Equipment Workout15 minute beginner home workout no equipment15-Minute Beginner Dumbbell Workout15 minute beginner home workout with dumbbells15-Minute Beginner Resistance Band Workout15 minute beginner home workout with resistance bands15-Minute No Equipment Workout15 minute intermediate home workout no equipment15-Minute Dumbbell Workout15 minute intermediate home workout with dumbbells15-Minute Resistance Band Workout15 minute intermediate home workout with resistance bandsUpper-Body Resistance Band Workoutresistance band arm workout at homeupper bodyLow-Impact Beginner Workoutlow impact beginner workout homePostpartum-Friendly Gentle Workoutpostpartum friendly gentle workout
20-minute sessions
20-Minute Beginner No Equipment Workout20 minute beginner home workout no equipment20-Minute Beginner Dumbbell Workout20 minute beginner home workout with dumbbells20-Minute Beginner Resistance Band Workout20 minute beginner home workout with resistance bands20-Minute No Equipment Workout20 minute intermediate home workout no equipment20-Minute Dumbbell Workout20 minute intermediate home workout with dumbbells20-Minute Resistance Band Workout20 minute intermediate home workout with resistance bandsGlute Workout with Resistance Bandsglute workout with resistance bands at homeglutesGlute Workout with Dumbbellsdumbbell glute workout at homeglutesUpper-Body Dumbbell Workoutupper body dumbbell workout at home womenupper bodyApartment Workout — No Jumpingapartment workout no jumping quietSecond-Trimester Strength Sessionsecond trimester pregnancy safe strength workout
30-minute sessions
30-Minute Beginner No Equipment Workout30 minute beginner home workout no equipment30-Minute Beginner Dumbbell Workout30 minute beginner home workout with dumbbells30-Minute Beginner Resistance Band Workout30 minute beginner home workout with resistance bands30-Minute No Equipment Workout30 minute intermediate home workout no equipment30-Minute Dumbbell Workout30 minute intermediate home workout with dumbbells30-Minute Resistance Band Workout30 minute intermediate home workout with resistance bandsBodyweight Glute Workout (No Equipment)bodyweight glute workout no equipmentglutesQuiet Full-Body Workout (Dumbbells)quiet full body workout apartment dumbbells
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