Mine comes with an exercise guide as well! I know so many of you bought this during prime day, I have been using it for 15 minutes post-exercise, but you can do it anytime during the day. I do speed 60 (but am going to increase next time) but I started much lower and did 5 mins in the beginning to get used to it. It’s so good for inflammation, fat and weight loss, energy and stress levels, helps with joint tension, muscle recovery, bone health, and more!