Your first class, minute by minute

New to 30 Flat? Here's everything that happens, start to finish.

When you book

You choose a class and a start time, and we email you a confirmation. To see your booking, sign in with the same email address. We send you a six-digit code, so there's no password to remember.

Your class then waits in My classes, with a countdown.

The night before (optional, but it helps)

• Clear about two metres by two of floor. Push the coffee table back and check for corners and cables.
• Put a mat or a towel down.
• Leave water where you'll see it.
• Decide what you'll watch on. A laptop is fine. For a bigger picture, cast or mirror your screen to a TV.

Five minutes before

Your Join button appears in My classes. Open it and you're in the waiting room. Leave that page open and it takes you in automatically when the class starts. You'll need to tap once for sound, because browsers won't play it until you do.

Minute 0: it starts

On the dot, with or without you. If you're a few minutes late, you join wherever the class has got to. It won't restart, so don't panic. Just slot in.

Minutes 0 to 5: warm-up

Every class starts the same way: joints first, then a gradual build. Nobody goes from the sofa to a sprint.

Minutes 5 to 26: the work

This is the part that's different in each class: intervals in HIIT 30, slow strength work in Strength 30, quiet cardio in Low Impact 30, long holds in Stretch 30. Every class page has its plan, minute by minute.

The coach on screen shows an easier and a harder version of each move. Nobody's watching you through a camera, so the choice is yours. Taking the easier one isn't failing. It's why there are two.

Minutes 26 to 30: cool-down

Heart rate down, then stretches for whatever you've just worked. Don't skip it. It's the nicest part.

Minute 30: done

The class ends. That's it: no "one more round", no upsell, no streak to protect. Drink some water, put the coffee table back, and if you liked it, book the next one.

The chat

There's a chat beside the class, shared with the people booked into your session. Say hello if you like. Questions about the moves or the stream are answered by an automated assistant, and it's labelled as one. For anything about your booking, email us.

If something hurts

Stop. Effort and burning muscles are normal. Sharp pain, dizziness, chest pain or feeling faint are not. If you're injured, pregnant or have a medical condition, check with your doctor before your first class.

Not sure where to start? Low Impact 30 makes a good first class: a proper session, at a pace you can hold.