Mini challenge spinner

Spin for a five minute challenge to fit where you are.

Your details

5 minute challenge, spin 1

10 sit to stands from a chair

then 10 lunges each leg

Part 110 sit to stands from a chair (2.5 min)
Part 210 lunges each leg (2.5 min)

Short bursts add up: the UK guidelines count every minute of moderate activity. Change the spin number for a new challenge.

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. If you have a heart, lung or joint condition, check with your GP before stepping up.

How it works

5 minutes at home, spin 1

Spin 1 at home gives 10 sit to stands from a chair, then 10 lunges each leg. Change the spin number for a new challenge, or change the time and place.

Do it safely

Your body, your pace

Hold a chair or wall for balance
Skip any move that hurts
Breathe out on the effort

Small bits count

UK guidance

Short bursts of activity add up, and strength moves like sit to stands help keep everyday life easier as we age.

Read with care

What this cannot tell you

See your spaceClear a little room first.
Know your healthChoose what suits you.
Count repsYou do that bit.

Questions

Common questions

What can I do in 5 minutes?

Sit to stands, lunges, a brisk walk round the block or a stretch.

Is 5 minutes worth it?

Yes, short bursts add up across the day.

What can I do at my desk?

Calf raises, seated marches, shoulder rolls and chest stretches.

How do I get a new challenge?

Change the spin number.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition.