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Warm-up · alternating knee lifts Timer

Following the NHS warm-up exercise, stand upright and alternate knee lifts, aiming for 30 lifts/30 seconds; adapt to your ability and stop if uncomfortable.

Start when you are readySource checked

Warm-up · alternating knee lifts

Start timing once your posture is stable and you begin moving.

Following the NHS warm-up exercise, stand upright and alternate knee lifts, aiming for 30 lifts/30 seconds; adapt to your ability and stop if uncomfortable.

00:30minutes · seconds

Keep the page open and device sound on. Background tabs and locked screens may pause the alarm.

Everyday timers

300 presets
Timing basis and usage notes

This preset is based on the sources below. Follow the ingredient and timing conditions.

NHS：How to warm up before exercising

When time is up: Slow down and rest as needed; this is not a mandatory medical standard.

Times are for guidance. Ingredient size, starting temperature, quantity and heat affect cooking. An alarm does not mean food is safely cooked; check doneness and continue cooking if needed. Adapt movement and rest to your abilities.

Sources checked: 3–4 October 2026

How to use

Following the NHS warm-up exercise, stand upright and alternate knee lifts, aiming for 30 lifts/30 seconds; adapt to your ability and stop if uncomfortable.

  1. Check that this preset matches your activity and conditions.
  2. Start timing once your posture is stable and you begin moving. At the stated starting point, press Start.
  3. Slow down and rest as needed; this is not a mandatory medical standard.

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