The How to Move workout index
Every single Workout of the Week organized by workout type, equipment, body focus, and more
Welcome to the How to Move Workout of the Week index! Your paid subscription grants you access to every single WOW ever published here — but the archive can be a little overwhelming to navigate. If you’re looking for something specific, you’ve come to the right place.
One category you won’t see here is length: Nearly all WOWs are between 20 and 30 minutes, but that doesn’t mean you can’t make them shorter or longer if needed. Most workouts can be shortened by skipping the warmup or cooldown, or a round or two of the strength circuit. (For workouts not structured this way, it’s ok to just stop when you need to!) If you’re looking for a longer workout, feel free to combine two WOWs so you get to hit even more body areas and movement patterns.
CATEGORIES
Click the category name to jump down to the category.
Split workouts
Lower body strengthening
Upper body strengthening
Core strengthening
Back strengthening
No-equipment
Dumbbells
Bands
Kettlebells
Bench
Pilates workout
Mobility-focused workout
Beginner-friendly
Knee-friendly
Cardio challenge
Mood boost
SPLIT WORKOUTS
A 22-minute upper body strength challenge
A 26-minute lower body workout for stronger legs and hips
A half-hour workout for your upper body and core
A routine to strengthen your legs and improve your balance in 30ish minutes
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
A spicy 24-minute lower body and core challenge
LOWER BODY STRENGTHENING
All of the below workouts include exercises that help strengthen your lower body. Some are full-body workouts; others are lower-body specific!
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we grapple with what “counts” as strength training
The workout where we get really cozy with lunges (it’s fun, I swear!)
A full-body workout with only one dumbbell
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
A half-hour Pilates sequence to tune you up all over
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A 15-minute strength and conditioning workout with as many rounds as *prudent*
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A 30-minute glute-love workout
A resistance band workout that’s surprisingly spicy
A 25-minute strength circuit for your legs, back, and arms
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A 35-minute full-body strength workout for May
An energizing full-body strength workout in 25 minutes (or less)
A no-equipment workout to sweat and bounce out a crappy mood
A 30-minute strength challenge for your legs, chest, and back
35-minute Pilates with some extra glute spice
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A 26-minute lower body workout for stronger legs and hips
A 35-minute strength workout for hip, back, and grip strength
A 20-minute Pilates-based stability and core strength workout
A 23-minute workout for your legs, arms, core, and chest
A routine to strengthen your legs and improve your balance in 30ish minutes
September strength: 30 minutes for stronger legs, shoulders, and core
Boost your energy in just 25 minutes
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
October strength: legs, biceps, and more
A 25-minute seated workout to build strength and feel great
A heart-pounding (but fun!) 20-minute conditioning workout
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
UPPER BODY STRENGTHENING
All of the below workouts include exercises that help strengthen your upper body. Some are full-body workouts; others are upper-body specific!
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we grapple with what “counts” as strength training
The workout where we get really cozy with lunges (it’s fun, I swear!)
A full-body workout with only one dumbbell
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A 15-minute strength and conditioning workout with as many rounds as *prudent*
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A 30-minute glute-love workout
A resistance band workout that’s surprisingly spicy
A 25-minute strength circuit for your legs, back, and arms
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A 35-minute full-body strength workout for May
An energizing full-body strength workout in 25 minutes (or less)
A 30-minute strength challenge for your legs, chest, and back
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A 22-minute upper body strength challenge
A 35-minute strength workout for hip, back, and grip strength
A 23-minute workout for your legs, arms, core, and chest
A half-hour workout for your upper body and core
September strength: 30 minutes for stronger legs, shoulders, and core
Boost your energy in just 25 minutes
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
October strength: legs, biceps, and more
A 25-minute seated workout to build strength and feel great
A heart-pounding (but fun!) 20-minute conditioning workout
November strength: butt, back, and shoulders
CORE STRENGTHENING
All of the below workouts include exercises that help strengthen your core. (I don’t usually run workouts that ONLY focus on core, though you could think of Pilates that way, I suppose!)
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we grapple with what “counts” as strength training
The workout where we get really cozy with lunges (it’s fun, I swear!)
A full-body workout with only one dumbbell
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A 15-minute strength and conditioning workout with as many rounds as *prudent*
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A 30-minute glute-love workout
A resistance band workout that’s surprisingly spicy
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A 35-minute full-body strength workout for May
An energizing full-body strength workout in 25 minutes (or less)
A no-equipment workout to sweat and bounce out a crappy mood
A 30-minute strength challenge for your legs, chest, and back
35-minute Pilates with some extra glute spice
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A 22-minute upper body strength challenge
A 26-minute lower body workout for stronger legs and hips
A 35-minute strength workout for hip, back, and grip strength
A 20-minute Pilates-based stability and core strength workout
A 23-minute workout for your legs, arms, core, and chest
A half-hour workout for your upper body and core
A routine to strengthen your legs and improve your balance in 30ish minutes
Boost your energy in just 25 minutes
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
October strength: legs, biceps, and more
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
A 25-minute seated workout to build strength and feel great
A heart-pounding (but fun!) 20-minute conditioning workout
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
BACK STRENGTHENING
All of the below workouts include exercises that help strengthen your back.
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we get really cozy with lunges (it’s fun, I swear!)
A full-body workout with only one dumbbell
A full-body stretching workout to help you feel at least 7% better
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A 15-minute strength and conditioning workout with as many rounds as *prudent*
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A 30-minute glute-love workout
A resistance band workout that’s surprisingly spicy
A 25-minute strength circuit for your legs, back, and arms
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A 35-minute full-body strength workout for May
An energizing full-body strength workout in 25 minutes (or less)
A 30-minute strength challenge for your legs, chest, and back
35-minute Pilates with some extra glute spice
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A 22-minute upper body strength challenge
A 26-minute lower body workout for stronger legs and hips
A 35-minute strength workout for hip, back, and grip strength
A 20-minute Pilates-based stability and core strength workout
A 23-minute workout for your legs, arms, core, and chest
A half-hour workout for your upper body and core
A routine to strengthen your legs and improve your balance in 30ish minutes
Boost your energy in just 25 minutes
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
A heart-pounding (but fun!) 20-minute conditioning workout
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
BODYWEIGHT
These workouts only use bodyweight — no equipment required (though a mat is recommended).
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
A full-body stretching workout to help you feel at least 7% better
A half-hour Pilates sequence to tune you up all over
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
A tasty mobility workout that *silenced* my creaky, cranky knees
Live mobility flow with Anna Maltby
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A no-equipment workout to sweat and bounce out a crappy mood
35-minute Pilates with some extra glute spice
Your movement menu: 3 great self-guided workouts for wherever you are
A feel-great 20-minute workout for cramps (or low-back or hip pain)
A 20-minute Pilates-based stability and core strength workout
Boost your energy in just 25 minutes
A heart-pounding (but fun!) 20-minute conditioning workout
DUMBBELLS
These workouts all use dumbbells. For most movements, you can swap in heavy objects around the house, or resistance bands.
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we grapple with what “counts” as strength training
The workout where we get really cozy with lunges (it’s fun, I swear!)
A full-body workout with only one dumbbell
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A 15-minute strength and conditioning workout with as many rounds as *prudent*
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A 30-minute glute-love workout
A 25-minute strength circuit for your legs, back, and arms
A dumbbell workout for legs, chest, core, and balance
A 35-minute full-body strength workout for May
An energizing full-body strength workout in 25 minutes (or less)
A 30-minute strength challenge for your legs, chest, and back
A 27-minute full-body strength workout with rotation and anti-rotation
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A 22-minute upper body strength challenge
A 26-minute lower body workout for stronger legs and hips
A 35-minute strength workout for hip, back, and grip strength
A 23-minute workout for your legs, arms, core, and chest
A half-hour workout for your upper body and core
A routine to strengthen your legs and improve your balance in 30ish minutes
A quick, feel-great stretch for your wrists and hands
September strength: 30 minutes for stronger legs, shoulders, and core
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
October strength: legs, biceps, and more
A 25-minute seated workout to build strength and feel great
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
BANDS
These workouts all include at least one exercise that uses a resistance band.
A resistance band workout that’s surprisingly spicy
An energizing full-body strength workout in 25 minutes (or less)
35-minute Pilates with some extra glute spice
KETTLEBELLS
These workouts all include at least one exercise that uses a kettlebell (though you can swap in a dumbbell if needed).
A 15-minute strength and conditioning workout with as many rounds as *prudent*
January strength workout: a full-body challenge with a fun core stability move
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 35-minute full-body strength workout for May
A 30-minute (or less!) full-body strength workout for July
BENCH
These workouts all involve a bench, though you can also use an ottoman, stability ball, or sturdy chair for many of the exercises.
December strength workout: Time to switch things up!
The workout where I totally mess up an exercise and it’s fine I swear don’t worry!!
A tasty mobility workout that *silenced* my creaky, cranky knees
Live mobility flow with Anna Maltby
A 30-minute strength challenge for your legs, chest, and back
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 25-minute seated workout to build strength and feel great
PILATES WORKOUT
A half-hour Pilates sequence to tune you up all over
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
35-minute Pilates with some extra glute spice
A 20-minute Pilates-based stability and core strength workout
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
MOBILITY-FOCUSED WORKOUT
A full-body stretching workout to help you feel at least 7% better
A half-hour Pilates sequence to tune you up all over
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
A tasty mobility workout that *silenced* my creaky, cranky knees
A feel-great 20-minute workout for cramps (or low-back or hip pain)
A 20-minute Pilates-based stability and core strength workout
A quick, feel-great stretch for your wrists and hands
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
BEGINNER-FRIENDLY
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where we let our bellies be as big and round as they want to be
A full-body workout with only one dumbbell
A full-body stretching workout to help you feel at least 7% better
A starting-point strength training workout (with or without cats!)
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
A 25–minute (or shorter!) workout with some tasty twisting
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
A 24-minute workout that makes even light weights feel super-spicy
A tasty mobility workout that *silenced* my creaky, cranky knees
A 30-minute glute-love workout
A resistance band workout that’s surprisingly spicy
Live mobility flow with Anna Maltby
A 25-minute strength circuit for your legs, back, and arms
A no-equipment workout with a pelvic floor and bone density bonus
The ease-in workout wherein I kinda screw up my knee in real time
A 35-minute full-body strength workout for May
A no-equipment workout to sweat and bounce out a crappy mood
A 30-minute strength challenge for your legs, chest, and back
35-minute Pilates with some extra glute spice
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A 30-minute (or less!) full-body strength workout for July
A feel-great 20-minute workout for cramps (or low-back or hip pain)
A 22-minute upper body strength challenge
A 26-minute lower body workout for stronger legs and hips
A 35-minute strength workout for hip, back, and grip strength
A 20-minute Pilates-based stability and core strength workout
A 23-minute workout for your legs, arms, core, and chest
A half-hour workout for your upper body and core
A routine to strengthen your legs and improve your balance in 30ish minutes
A quick, feel-great stretch for your wrists and hands
September strength: 30 minutes for stronger legs, shoulders, and core
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
October strength: legs, biceps, and more
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
A 25-minute seated workout to build strength and feel great
A heart-pounding (but fun!) 20-minute conditioning workout
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
KNEE-FRIENDLY
Okay, don’t yell at me, but these are NOT workouts that avoid things like squats and lunges entirely! If your knees are in active pain and you know those exercises will make you feel worse, please feel free to skip them. But to help our knees maintain mobility and functionality, we should be working on knee flexion and extension in a smart and sustainable way. If you reeeeally need a flexion-free category, let me know and I’ll make it happen.
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
The workout where we let our bellies be as big and round as they want to be
The workout where we grapple with what “counts” as strength training
A full-body workout with only one dumbbell
A full-body stretching workout to help you feel at least 7% better
A workout with the most adorable exercise name you’ve ever heard
A half-hour Pilates sequence to tune you up all over
December strength workout: Time to switch things up!
A 25-minute workout that revolves around my fave exercise
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A 15-minute strength and conditioning workout with as many rounds as *prudent*
A feel-great Pilates sequence to support your strength training (in less than 30 minutes)
January strength workout: a full-body challenge with a fun core stability move
A full-body workout to train core strength and stability (in less than 30 minutes)
A 23-minute strength circuit to celebrate the end of the January from hell
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A 24-minute workout that makes even light weights feel super-spicy
A tasty mobility workout that *silenced* my creaky, cranky knees
A resistance band workout that’s surprisingly spicy
Live mobility flow with Anna Maltby
A dumbbell workout for legs, chest, core, and balance
35-minute Pilates with some extra glute spice
A 27-minute full-body strength workout with rotation and anti-rotation
A full-body workout using just a bench
Your movement menu: 3 great self-guided workouts for wherever you are
A feel-great 20-minute workout for cramps (or low-back or hip pain)
A 22-minute upper body strength challenge
A 35-minute strength workout for hip, back, and grip strength
A 20-minute Pilates-based stability and core strength workout
A half-hour workout for your upper body and core
A quick, feel-great stretch for your wrists and hands
September strength: 30 minutes for stronger legs, shoulders, and core
A 23-minute push and squat workout
A 24-minute spicy pull-and-hinge workout
A half-hour mat Pilates sequence with tons of tips, tricks, and troubleshooting
A 25-minute seated workout to build strength and feel great
November strength: butt, back, and shoulders
A spicy 24-minute lower body and core challenge
CARDIO CHALLENGE
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A 15-minute strength and conditioning workout with as many rounds as *prudent*
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
An energizing full-body strength workout in 25 minutes (or less)
A no-equipment workout to sweat and bounce out a crappy mood
A full-body workout using just a bench
A 26-minute lower body workout for stronger legs and hips
Boost your energy in just 25 minutes
A heart-pounding (but fun!) 20-minute conditioning workout
MOOD BOOST
A 15-, 20-, or 25-minute, no-equipment, feel-great workout (with video!)
Workout of the Week: Almost-October Edition
The workout where I totally forget a whole round of rows
A full-body stretching workout to help you feel at least 7% better
A 25–minute (or shorter!) workout with some tasty twisting
December strength workout: Time to switch things up!
A bare-minimum workout you can do anywhere in 5, 10, or 15 minutes
A 15-minute strength and conditioning workout with as many rounds as *prudent*
12-minute challenge: Try this workout that’s short, intense, and totally worth it
A dumbbell workout for legs, chest, core, and balance
A no-equipment workout with a pelvic floor and bone density bonus
An energizing full-body strength workout in 25 minutes (or less)
A no-equipment workout to sweat and bounce out a crappy mood
A full-body workout using just a bench
A feel-great 20-minute workout for cramps (or low-back or hip pain)
A 26-minute lower body workout for stronger legs and hips
Boost your energy in just 25 minutes
A heart-pounding (but fun!) 20-minute conditioning workout
Special thanks to the wonderful Kim Baldwin for all her support building this index! Highly recommend Kim if you need production help.
Anna, this looks great! It's so fun to see it live after all our hard work. Thank you again for trusting me to help you with this. I think it's going to be such a great resource.
Thank you both for putting this together! This makes finding my workout for the day so much easier.