Workout Generator
A random bodyweight workout with no equipment — full body, upper body, legs, core or cardio — with reps, rounds and rest for your level.
Warm up first, stop if anything hurts, and pick easier variations if you are new to training. Ask a doctor or physiotherapist if you have an injury or health condition.
About this tool
Get a random home workout in one click. Choose a focus — full body, upper body, lower body, core or cardio — your level and how many exercises you want, and the generator picks exercises such as squats, push-ups, planks and jumping jacks without repeats. Each exercise comes with reps or seconds, and the summary tells you how many rounds to do and how long to rest. 42 bodyweight exercises, no equipment needed beyond a chair and a stair.
Frequently asked questions
Do the exercises in order, one after another, resting for the time in the summary after each one. That is one round. Rest for 2 minutes, then repeat for the number of rounds shown — 2 for beginners, 3 for intermediate and 4 for advanced.
The WHO recommends that adults do muscle-strengthening activities for the major muscle groups on 2 or more days a week, plus at least 150–300 minutes of moderate activity such as brisk walking (or 75–150 minutes of vigorous activity) spread over the week.
Beginner: 2 rounds of 8 reps or 20 seconds with 60 seconds of rest. Intermediate: 3 rounds of 12 reps or 30 seconds with 45 seconds of rest. Advanced: 4 rounds of 15 reps or 45 seconds with 30 seconds of rest. Exercises marked per side are done on both sides.
No. All 42 exercises use your body weight; chair dips need a sturdy chair and step-ups a stair. If an exercise is too hard, pick an easier version — knee or wall push-ups instead of full push-ups — or click again for a new workout.
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