The minimum
effective dose.

Mobility, strength, and breathwork
in under 20 minutes.

Three practices, combined into one daily session. The system builds it for, so you never have to plan again.

Launching May 2026 · Only on iPhone

↓
The science

Every exercise has an
effective dose.

Every exercise has a threshold: the shortest duration that still creates measurable change. Baseline calculates that number and uses it as your target. Once you hit it, the benefit is locked in. Everything beyond that is diminishing returns. See the research.

Daily mobility session ~12 min
Passive hangSpinal decompression that counteracts hours of sitting
2:30
Cat-cowMoves each vertebra individually instead of as a block
1:00
Thoracic rotationsUpper back rotation, the main thing desk workers lose
1:30
90-90 hip transitionsHip internal and external rotation.
1:30
Deep squat holdOpens ankles, knees, hips, and spine all at once
2:00

Short and frequent beats long and rare.

The timer is generous, but the dose is the real prescription. Hit the threshold and you earn a block. What matters more than staying longer today is whether you show up again tomorrow.

A content problem

Fitness shouldn't feel like
choosing a film on Netflix.

You open a fitness app and you're bombarded with hundreds of workouts, filters, difficulty levels, and instructor personalities. You end up spending more time choosing what to do than actually doing it. Baseline removes this completely.

Start

The system knows what you need. You just press start.

Your guide

No instructor, no personality.
Just a guide showing you what to do.

Green guide for mobility
Mobility
Daily maintenance
Tangerine guide for bodyweight
Bodyweight
Strength to effort
Steel guide for breathwork
Breathwork
Nervous system regulation
Four modes

Body and mind in one daily session.

The system picks the mode. You can override it, but you'll rarely want to.

◆
Baseline
Default daily ritual

Combines light movement and nervous system regulation into one session, with nothing to think about or decide.

◇
Mobility
Stretching · Joint work · Maintenance

For tight hips, stiff backs, locked shoulders, and dodgy knees. Pick a focus area or let the system decide for you.

▲
Bodyweight
Strength · Push to effort · No equipment

Push, pull, and hold your way through bodyweight strength without counting reps or tracking weights. The system decides when you're ready for harder variants.

●
Shift
Breathwork · Shifting state

Five breathwork protocols, each targeting a different nervous system state. Binaural beats and haptic feedback guide you through each breath cycle.

SHIFT

Breathwork for shifting state. Each mode targets a desired change.

ARRIVE
Scattered → Present
PRIME
Low → Activated
reset
Wired → Calm
Downshift
Awake → Sleep-ready
OVERRIDE
40 breaths. Full autonomic reset. For when nothing else works.
The grid

One block per exercise.
Earned, not assumed.

Each block on the grid represents an exercise you completed at its effective dose. Quiet proof you showed up, without the noise of percentages, calories, or scores.

No streaks No leaderboards No scores No calories

Everything you need.

⏱
Always under 20 minutes
Your session has a ceiling, so your day is never held hostage by your workout.
🫁
Adapts to your day
Reads Apple Health and adjusts accordingly. Had a hard gym day? It gives you mobility instead.
🏠
No equipment needed
Everything is bodyweight, so it works in your living room, a hotel, or wherever you happen to be.
🔑
No account needed
Download it, open it, and go. No sign-up required and no internet connection needed.
"Health shouldn't be a project you manage. It should be the quiet background state. Always there, never demanding attention."
The Baseline Manifesto

20 minutes.
Every day.
Handled.

Launching May 2026. Free to try. Only on iPhone.

Get notified on launch day

Research

The effective dose concept in Baseline is informed by peer-reviewed research on minimal-dose exercise.

Short bursts of activity reduce mortality by 40%
Stamatakis, E. et al. (2022). Nature Medicine, 28(12), 2521-2529.
doi.org/10.1038/s41591-022-02100-x
Minimal-dose resistance training improves strength and function
Fyfe, J.J. et al. (2022). Sports Medicine, 52(3), 463-479.
doi.org/10.1007/s40279-021-01605-8
Brief bouts of activity cut cardiovascular risk
Ahmadi, M.N. et al. (2023). The Lancet Public Health, 8(10), e800-e810.
doi.org/10.1016/S2468-2667(23)00183-4
Lower doses are enough for sedentary populations
Behm, D.G. et al. (2023). Sports Medicine, 54, 289-302.
doi.org/10.1007/s40279-023-01949-3
Launching May 2026 Get notified →