See the exercise
Preview the movement, sets, and reps. Start with dumbbells or filled water bottles; a resistance tube is optional.
Emiko10 mins Health and FitnessThe first stepsA little time. A clear next step.Ten minutes.
Open Emiko: 10 mins Health and Fitness
Ten minutes.
Let’s start there.
A beginner strength programme that starts small and gives you a path to follow. See the exercise, take your time, and work towards your next session.
100progressive workouts
4stages to grow through
app.emikoapp.com · Free, ad-supported
Open on your phone. Dumbbells or water bottles work.
Emiko: 10 mins Health and Fitness · sample profile
Start small.
See your strength grow.
Four stages. One next workout. A path you can return to at your pace.
01 / Workouts 1–25
Beginner
02 / Workouts 26–50
Light weights
03 / Workouts 51–75
Heavier weights
04 / Workouts 76–100
Gym ready
Follow the workout
Camera-assisted rep counting and form cues help with supported exercises. Leave room for your own pace and breaks.
Keep a little momentum
Completed workouts, streaks, a playful path, and optional competition make the programme visible as you go.
A few
good questions.
More help? Talk to us ↗
Which Emiko should I choose?
Choose Emiko Fit+ if you want a daily mind–body practice that adapts through Body Check-In. Choose Emiko: 10 mins Health and Fitness if you want a clear starting point with short, progressive beginner strength workouts.
Where do I get the apps?
Download Emiko Fit+ from the App Store or Google Play. Open Emiko: 10 mins Health and Fitness at app.emikoapp.com on your phone.
Do I need a gym or equipment?
You can train at home. For Emiko: 10 mins Health and Fitness, use dumbbells or filled water bottles; a resistance tube is optional. Equipment depends on the workout you choose. Give yourself room to move and enough camera distance when using camera guidance.
Are all workouts exactly ten minutes?
The short sessions are designed around ten minutes. Actual duration varies with the session, your pace, and breaks.
What do the apps cost?
Emiko: 10 mins Health and Fitness is free and supported by advertising. Emiko Fit+ has membership options; check the app for current plans and pricing in your region. Check the relevant app for its account and access options.
Is Emiko only for PCOS?
Emiko is women’s fitness. Emiko Fit+ can take energy, recovery, cycle, and other body context into account, including PCOS-related needs. A PCOS diagnosis is not required.
What happens to the live camera feed?
Camera guidance uses live, on-device movement analysis for supported exercises. The live camera video is not recorded or uploaded as a workout video. Guidance depends on lighting, visibility, and camera placement. Read about camera guidance and privacy.
Begin with
what feels right.
Emiko Fit+Women’s FitnessEmiko10 mins Health and FitnessOpen app.emikoapp.com