The routines that last are the small ones. Ten minutes on one area — a shoulder, a calf — is easier to keep than a full hour on everything, and it is the version you will still do on a Wednesday.
Pick the moment first. The device is most useful in the half hour when you have stopped moving but have not yet sat down properly. Charge it while you cook, keep it on the counter, and the ten minutes tend to happen without being scheduled.
Start at level one and raise it a step at a time. The readout shows where you are, so you are never guessing. If a level stops feeling like work, stay there — a level you can hold for ten minutes is worth more than a level you abandon after two.