Free challenge
The free 28-day Wall Pilates challenge
A free 28-day Wall Pilates challenge you can do right here: one voice-guided session a day, from about 8 minutes in week one to 15 minutes in week four, with a gentle recovery day each week. Your progress is saved on this device, so you can pick up where you left off. No app, no account, no subscription.
Adds a 15-minute slot at 7:30 every morning for 28 days, starting tomorrow. Move it to any time that suits you.
How it works
- Step 1
Press play on today’s session and follow the voice. Every move has an easier and a harder version.
- Step 2
Each week the sets get a little longer, so the challenge grows with you.
- Step 3
Days you finish are ticked off on this device. Miss a day? Just carry on from where you are.
Week 1
8 minutes a day
Learn the moves: 30-second sets with longer rests.
Week 2
9 minutes a day
Settle in: 35-second sets and two more moves.
Week 3
11 minutes a day
Build: 40-second sets, and try a harder version or two.
Week 4
15 minutes a day
Finish strong: 45-second sets and a short finisher.
Days 7, 14 and 21 are short recovery sessions of about 6 minutes. Day 28 is a full-body finale.
The 28 days
Tap any day to see its moves and play it. Finished days are ticked off on this device. Prefer paper? Print the free 28-day calendar.
Week 1
Week 2
Week 3
Want a shorter session on a busy day? Pick one of the free Wall Pilates workouts instead, or learn each move in the exercise library. Curious about other free challenges? We reviewed the best free Pilates challenges on YouTube. Doing the challenge on your phone? There is no app to install: how Wall Pilates works in your browser. Wondering whether a paid plan is worth it? Free videos and a paid plan, compared. Rather have a week fitted to you? Three questions, one free week. Over 50? Start with the gentle session for over-50s.
Questions about the challenge
Is the 28-day Wall Pilates challenge really free?
Yes. Every day plays in your browser with no account, no app and no payment. Your progress is kept on your own device.
I am a complete beginner. Can I do it?
Yes. Week one uses short sets and long rests, and every move has an easier version you can switch to in the player at any time.
What if I miss a day?
Do the next session when you can and carry on. You do not need to start again, and nothing is lost: finished days stay ticked on your device.
Will I see results in 28 days?
Most people notice that the moves feel steadier and easier to control within a few weeks. How your body changes depends on much more than one program, including food, sleep and overall activity, so we make no promises about weight or shape.
Do I need any equipment?
Only a clear stretch of wall and enough floor to step back from it. A mat is optional.
Is it safe to do on my own?
For most healthy adults, yes: every move is low impact and the wall gives you support. Move within a range that feels comfortable, stop if anything hurts, and check with your doctor first if you are injured, pregnant, recovering from surgery or managing a health condition.
Found this useful? Pass it on
Put it in a plan
Get a plan built around these moves
Answer a few questions and we’ll set your level, your training days and your focus areas — then guide every session, fifteen minutes at a time.
15-minute sessions · no equipment