Key points
- Three levels, 50 videos each: Start, Build and Strong. 150 free workouts that take you, step by step, from your very first session to being genuinely fit.
- Level Start is made for people living with obesity or a higher weight, joint pain or very little exercise experience. No jumping, no getting down on the floor, a chair always within reach.
- Everything is free. No subscription, no account, no paywall. Donations are welcome but never required.
- Walking is the easiest start of all. A short walk every day, built up step by step, works well alongside the videos.
- Movement helps your health even before the scale moves: blood pressure, blood sugar, mood, sleep and mobility all improve with regular activity.
- The video series is in preparation. Leave your email address below and we will tell you as soon as the first Start videos are online.
Why we made a workout programme for every body
Most workout videos are made by and for people who are already fit. If you live with a higher weight, have sore knees or have not exercised in years, they can feel discouraging from the first minute: too fast, too much jumping, exercises on the floor you cannot easily get up from, and instructors who look nothing like you.
We think that is the wrong way round. The people who would benefit most from moving more are often the people mainstream fitness forgets. So we built a programme that starts where you are, not where a fitness influencer is. Level Start begins gently, Level Build takes you into regular workouts, and Level Strong is for when you are ready to challenge yourself.
You can stay in a level as long as you like. There is no deadline and no test you can fail.
The three levels at a glance
| Level 1: Start | Level 2: Build | Level 3: Strong | |
|---|---|---|---|
| Who it is for | People living with obesity or a higher weight, beginners, people with joint pain or limited mobility, and anyone returning to exercise after a long break | People who can comfortably complete the Start sessions and want regular, more varied workouts | People with a solid base of fitness who want to become genuinely fit and strong |
| Session length | 10 to 20 minutes | 20 to 35 minutes | 30 to 45 minutes |
| What the sessions look like | Seated and supported standing exercises, gentle cardio, mobility, breathing. No jumping, no floor work. | Standing low-impact cardio, strength with resistance bands or light weights, balance and core | Interval training, heavier strength work, endurance, with low-impact and high-impact options |
| Equipment | A sturdy chair without wheels | A chair, a resistance band, two water bottles or light dumbbells | Resistance bands or dumbbells; a mat is optional |
| Videos | 50 | 50 | 50 |
Level 1: Start
Start is the heart of the programme and the reason it exists. Every exercise has a seated version, and every standing exercise uses a chair or wall for balance. The instructor moves at a calm pace, explains what you should feel and what you should not feel, and shows an easier and a slightly harder option.
Sessions are short on purpose: ten minutes you actually do are worth more than an hour you dread. Over the 50 videos you build up from a few minutes of movement to sessions that get your heart rate up for longer.
Level 2: Build
Build is a regular workout programme, still without jumping. You add strength training with a resistance band or light weights, longer cardio blocks, and balance and core exercises that make everyday life easier: carrying shopping, climbing stairs, getting up from the floor to play with children or grandchildren. Each video still shows a lower and a higher option.
Level 3: Strong
Strong is for people who have built a foundation and want more. Sessions include intervals, heavier strength work and longer endurance training. You choose between low-impact and high-impact versions, so your joints stay in charge. By the end of Strong you are training at a level that meets and exceeds the World Health Organization's activity recommendations.
When are you ready for the next level?
You are ready to move up when the sessions in your current level feel comfortable and you recover well. There is no rush, and you can always mix sessions from two levels. These signs can help you decide:
| From Start to Build | From Build to Strong |
|---|---|
| You can do the longer Start sessions three times a week without needing long breaks | You can do Build sessions three or four times a week and feel energised afterwards, not exhausted |
| You can walk for about 20 minutes at a comfortable pace | You can keep up moderate cardio, such as brisk walking or cycling, for about 30 minutes |
| You can stand up from a chair several times in a row without using your hands, or with only light support | You can do the strength exercises with good form and want a heavier band or weights |
| Any muscle soreness is gone within a day or two, and your joints do not hurt more the next day | Your joints handle the Build sessions well, and you want more challenge |
If moving up feels like too much, go back for a week. That is not a step back; it is how training works. Professional athletes plan easier weeks too.
Start safely: check this first
Exercise is safe for most people, including people with a high BMI. But some health conditions mean you should talk to a doctor first, or adapt your sessions.
Talk to your doctor before you start if you:
- have heart disease, have ever had chest pain, or get chest pain or pressure during exertion
- have ever fainted or felt very dizzy during exercise
- have high blood pressure that is not under control
- use insulin or other diabetes medicines that can cause low blood sugar
- have had surgery recently, including bariatric surgery
- are pregnant or have recently given birth
- have severe joint, back or lung problems
A useful tool is the PAR-Q+, a short, internationally used questionnaire that tells you whether you can start right away or should check with a health professional first.
Stop and seek help if you notice:
- pain, pressure or tightness in your chest, arm, neck or jaw
- breathlessness that is much worse than you would expect, or does not settle when you rest
- dizziness, light-headedness or a racing or irregular heartbeat
- sharp or sudden pain in a joint or muscle
Call your local emergency number if chest pain does not go away within a few minutes of resting.
How hard should it feel?
Use the talk test. During cardio you should be breathing faster but still able to speak in short sentences. If you can sing, you can go a little harder. If you cannot say more than a word or two, slow down. Some muscle tiredness the next day is normal; joint pain that is worse the next day means you did too much, so make the next session lighter.
How much exercise do you need?
The World Health Organization recommends that adults, including people living with chronic conditions, aim for 150 to 300 minutes of moderate activity a week, plus muscle-strengthening activities on two or more days. That can sound like a lot when you are starting out, and you do not need to get there quickly.
WHO is clear that physical activity of any type and any duration improves health. Ten minutes a day is a real start. The three levels are designed to take you from there to the full recommendation, step by step.
Walking: the simplest place to start
Walking is free, needs no equipment and is gentle on the joints, which makes it a cornerstone of moving more. WHO advises starting with small amounts of activity and building up gradually, and every brisk walk, however short, counts towards the weekly 150 minutes.
Start with a few minutes at a comfortable pace, every day if you can, and add a little each week. Walk with a friend, a neighbour or a dog if that helps. On days you do a workout, a short walk is still a good idea.
Fitness counts, even if the scale does not move. Regular exercise improves blood pressure, blood sugar, cholesterol, mood, sleep and the ease of everyday movement, and it helps keep muscle when you lose weight. Judge your progress by what your body can do, not only by what it weighs.
Exercise is one part of the plan
Movement works best together with other support. Alongside the workouts, Obesity Foundation offers free eating plans and free advice conversations, and our information pages explain the medical side: what obesity is, how it is treated, and why weight often comes back.
Good food, daily walking, enough sleep and support are the other building blocks; read more on lifestyle treatment, or sign up for a free eating plan or video meeting (in English).
Be the first to know when the videos are online
The video series is in preparation. Send us a message with "Start videos" in it and we will email you when the first Level Start videos are online. We only use your email address for this, and you can ask us to delete it at any time.
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Frequently asked questions
Are the workouts really free?
Yes. All 150 videos, the eating plans and the advice conversations are free, without a subscription or account. Obesity Foundation is a non-profit. People who want to support our work can donate, but nobody has to pay to use anything.
Can I exercise if I live with severe obesity?
Yes, for most people exercise is safe and helpful at any weight. Level Start is designed for people with a high BMI, with seated options and no jumping. If you have heart, lung or serious joint problems, or use medicines that can cause low blood sugar, talk to your doctor first.
How do I know which level to start with?
If you have not exercised in a long time, live with a higher weight or have joint pain, start with Level Start. You can move up when the sessions feel comfortable, you can walk for about 20 minutes and your joints recover well. There is no rush.
Do I need equipment?
For Level Start you only need a sturdy chair without wheels. Level Build adds a resistance band or two water bottles as weights. Level Strong uses bands or dumbbells. Comfortable shoes with good support help at every level.
Will exercise alone make me lose weight?
Exercise on its own usually leads to modest weight loss, but it improves blood pressure, blood sugar, mood, sleep and mobility, and it helps keep muscle while losing weight. It works best combined with good food, daily walking, enough sleep and support.