Wakeout pack — 16 exercises

Kitchen Timer

Keep your body moving while your dinner cooks with kitchen-friendly exercises.

standingkitchenmorningdo anywhere16 exercises

30-second preview

Reach for this when…

Dinner is in the oven, has 5–15 minutes to fill while standing in the kitchen.

Why this happens

Dinner is in the oven, the timer reads nine minutes, and the usual move is to stand there and check a phone. This pack replaces that. The idea is small and specific: use the known-length waiting window — pasta boil, rice simmer, sheet-pan finish — as a cue for a short standing movement set, no equipment, kitchen-sized. The mechanism is the same sedentary-interruption logic behind most of Wakeout: short, frequent bouts of movement stack up. A five-minute oven wait, run as leg and hip work, is five more productive minutes than the scroll version. It is also genuinely fun to have a timer structure your movement for you. The routine ends when the food is ready, which is the cleanest ending a workout could possibly have.

About this routine

Best for home cooks with a five-to-fifteen-minute waiting window and a countertop to lean on. Standing movements only, minimal space required, and the whole thing is designed around the cooking-timer as structure. Skip if you are actively tending a pan that needs constant attention, or if balance issues make unsupported standing work unsafe. Nothing here is medical advice — it is a way to stop wasting the best movement window in your evening.

The routine

16 exercises in this pack

Backward Leg Raises

Counter Pushup

Leg Raises

Lateral Leg Raise Right

Organize The Kitchen

Triple Knee Raises

10 more in this pack

Unlock the full routine.

The iOS app plays all 16 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

Get the iOS app

Use this pack when you need to…

Built for these moments

Boost Energy

Mostly movements of high intensity, both sitting and standing. Usually movements that are performed at the desk—the places where users will feel low energy and need a boost. So sitting boxing, sitting kicks, sitting movements, and any movement that gets the person to move generally in an office or home office setting.

Why this pack: Kitchen Timer provides energizing movements that keep your body moving while your dinner cooks with kitchen-friendly exercises.

Make Me Stand Up

Generally, standing up movements that will force the user to stand up to move. Standing desk and sit-to-stand movements also count. Of a more intense nature.

Why this pack: Standing-only pack with energizing movements like squats and leg raises that will get users up and active with moderate intensity

Activate My Legs

Leg-specific movements that are more intense in nature. Can be sitting or standing but have to be specifically for legs. Leg activation, kicks, sitting to standing, and even office chair movements that require high usage of legs count.

Why this pack: Pack features leg-specific intense movements like squats and leg raises that provide the leg activation and energy boost required

Engage My Hips

Any movement that utilizes legs, hip movements, or leg stretches. Stretches, hip exercises, Pilates, kicks, and leg movements count.

Why this pack: Pack includes leg raises and squats which directly engage hips and legs, perfectly matching the requirement for hip movements and leg exercises

Improve Mood

These are fun packs that are to be done in the places where bad mood may happen, like in the workplace. These packs contain either dancing or pretend activities like punching, kicking, or playing with the office chair. Generally of a more playful nature.

Why this pack: Kitchen Timer improves mood through keep your body moving while your dinner cooks with kitchen-friendly exercises.

Frequently asked

What people ask about kitchen timer

What's a good short exercise while dinner is cooking?

Counter-supported squats, calf raises, side steps, and gentle thoracic twists are all good fits for a five-to-fifteen-minute kitchen timer window. The criteria are that the movement does not need a mat, uses a counter for balance, and can be stopped instantly when the oven beeps. Anything that loads the legs and opens the hips in that window is better than standing still scrolling. Pick three movements, cycle them until the food is done, call it a day.

How is this different from the Kitchen pack?

The Kitchen pack is a broader kitchen-movement menu — longer sessions, more variety, cooking-time or just-in-the-kitchen-anyway. The Kitchen Timer pack is narrower: short, timer-bound, specifically built for the five-to-fifteen-minute pasta-boil or oven-bake window. If you have more time and want variety, use Kitchen. If you just want something to do for the next eight minutes, use this.

Can I use this if I'm not actually cooking?

Yes — the pack does not actually require a kitchen or a timer. The timer is just a structural device to make a short standing movement set feel easy to start. Use it between meetings, while on hold, or during any five-to-fifteen-minute window where you want something standing and short. The kitchen framing is a prompt, not a prerequisite.

Do these exercises count if they're this short?

Yes — short bouts of movement have measurable effects on circulation, glucose handling, and postural fatigue. A five-minute standing circuit is not going to build an athlete, but it is meaningfully better than the alternative, which is standing still. The whole point of a sedentary-interruption habit is that small inputs, repeated often, beat infrequent big ones for desk-life health outcomes.

Packs built for the same body, a slightly different moment.