Open the app and go to the Workouts tab.
Browse Explore for collections like For Beginners, Quick Workouts, or Most Popular Workouts, or check Favorites for workouts you've saved (tap the heart icon on any workout to save it).
Tap a workout to open it, then follow the on-screen video demonstration and countdown timer for each exercise.
Use the arrows to move between exercises, and the pause button if you need a break. Rest periods between exercises count down automatically, with a preview of what's next - tap Skip Rest if you're ready to continue early.