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Random Workout Generator

Build a random workout in seconds. Pick 10 to 60 minutes, a focus, your level and the equipment you have, and get a timed circuit, EMOM, AMRAP, Tabata or interval workout with a warm-up, cool-down and reps for every exercise. Or get random exercises, or play the deck of cards workout.

Also try the Random Sport Generator, Random Team Generator, and Spin the Wheel.

Last updated: October 3, 2026 · Published: 2026-04-28 · Updated: 2026-10-03

For home workouts, the gym, PE classes and anyone bored of the same routine. Browse all Randomizer tools.

Workout length

Focus

Fitness level

Workout format

Do each exercise once, then repeat the round. Best for: all-round fitness in limited time.

Equipment you have

Pick everything you have. Bodyweight exercises are always included.

No jumping (quiet, low-impact)Include warm-up and cool-down

10–60 min

Pick a length, focus, level and the equipment you have. You get a full plan with a warm-up, the main workout, a cool-down, and reps or times for every exercise.

What is a random workout generator?

A random workout generator builds a workout for you by picking exercises at random, so you get a different session every time without having to plan one.

Muxgen's generator chooses from 149 exercises (104 strength, 18 cardio, 13 warm-ups and 14 stretches) that fit your level and equipment. It sets reps, holds and rest for your level and times the whole plan, warm-up and cool-down included, to the length you choose.

Pick from six formats (circuit, straight sets, EMOM, AMRAP, Tabata and intervals), swap any exercise you don't like, and copy the plan. You can also draw random exercises one batch at a time or play a deck of cards workout.

How to use the random workout generator

Three steps from a click to a workout you can start right away.

Set your workout

Choose a length from 10 to 60 minutes, a focus, your level, a format and the equipment you have. Tick No jumping for a quiet, low-impact session.

Build it

You get a warm-up, the main workout and a cool-down, with reps or times for every exercise and a form tip for each one.

Swap and go

Swap any exercise you can't or don't want to do, copy the workout to your phone, or switch to Random exercises or the deck of cards workout.

Every control explained

Workout length

10, 15, 20, 30, 45, and 60 minutes, including the warm-up and cool-down. The plan is timed to land close to your choice.

Focus

full body, upper body, lower body, core & abs, and cardio. Full body mixes legs, upper body, core and cardio.

Fitness level

Beginner, Intermediate or Advanced. Level sets which exercises can appear and how many reps, how long holds last and how much rest you get.

Workout format

Circuit, Straight sets, EMOM, AMRAP, Tabata, and Intervals. Each format changes how sets, rounds and rest are timed.

Equipment you have

Bodyweight only, or any mix of dumbbells, kettlebell, resistance band, pull-up bar, jump rope, and bench or chair. Exercises that use your gear are favored.

No jumping

Removes jumping moves such as burpees, jump squats and jumping jacks, leaving 9 quiet cardio moves. Good for apartments and sore joints.

Warm-up and cool-down

Adds 3 minutes of each to workouts of 20 minutes or less and 5 minutes to longer ones. Untick it if you've already warmed up.

Swap and copy

Swap replaces one exercise with another for the same muscle group. Copy workout gives you a plain-text plan for notes, chats or a whiteboard.

Random exercises

1 to 20 random exercises by muscle group, level and equipment, each with a dose, the muscles worked and a form tip.

Deck of cards

Assigns an exercise to each suit and deals a shuffled deck: full, half or 13 cards, with optional jokers for rest breaks.

Workout formats explained

The format decides how exercises, sets and rest fit together. Here's how each one works and how the generator times it.

Format	How it works	In this generator	Best for
Circuit	Move from one exercise to the next with little rest, rest after each full round, then repeat.	4 to 8 exercises per round, about 50 seconds each including the switch. Rest 90 seconds (beginner) or 60 seconds after each round.	All-round fitness in limited time
Straight sets	Do every set of an exercise, resting between sets, before moving on. The classic gym format.	2 to 8 exercises, usually 3 sets each (4 for advanced), with fewer sets in short workouts. Rest 60, 75 or 90 seconds between sets by level.	Building strength and muscle
EMOM	Start a set at the top of each minute and rest for whatever is left of that minute. Rotate through the exercises.	2 to 4 exercises in rotation, one per minute, using slightly lower reps so you get rest inside each minute.	Pacing, consistency and work capacity
AMRAP	Repeat the circuit as many times as you can before the clock runs out, resting only when you need to. Write down your rounds and try to beat them next time.	3 to 6 exercises. Workouts with more than 20 main minutes split into two AMRAPs with 2 minutes of rest.	Conditioning and tracking progress
Tabata	Each 4-minute block alternates two exercises: 20 seconds of maximum effort, 10 seconds of rest, 8 rounds. Rest a minute between blocks.	One pair of exercises per 4-minute block, 20 seconds on and 10 off for 8 rounds. 1 minute of rest between blocks.	Short, intense HIIT
Intervals	Work for a set time, rest for a set time, then move to the next exercise. Work and rest times depend on your level.	4 to 6 exercises. Beginner 30/30, Intermediate 40/20, Advanced 45/15 seconds of work and rest.	HIIT at your own level

Sample workouts

Five ready-made examples of what the generator builds. Every exercise and dose comes from the same library and rules as the tool.

20-minute beginner bodyweight circuit

Beginner · Circuit · 3-minute warm-up, then 3 rounds with 90 seconds of rest after each round, then a 3-minute cool-down.

Bodyweight squat: 8 reps
Knee push-up: 8 reps
Glute bridge: 8 reps
Marching high knees: 30 sec
Dead bug: 8 reps each side

45-minute dumbbell strength workout

Intermediate · Straight sets · 5-minute warm-up, then 3 sets of each exercise with 75 seconds of rest between sets, then a 5-minute cool-down.

Goblet squat: 3 × 12 reps
Dumbbell bent-over row: 3 × 12 reps
Dumbbell floor press: 3 × 12 reps
Dumbbell Romanian deadlift: 3 × 12 reps
Dumbbell shoulder press: 3 × 12 reps
Dead bug: 3 × 12 reps each side

15-minute no-equipment Tabata

Intermediate · Tabata · 3-minute warm-up, then two 4-minute Tabata blocks with 1 minute of rest between them, then a 3-minute cool-down. Alternate the two exercises in each block.

Squat jump: 20 sec max effort
Mountain climbers: 20 sec max effort
Push-up: 20 sec max effort
Skaters: 20 sec max effort

15-minute core EMOM

Intermediate · EMOM · At the start of every minute, do the next exercise and rest for the rest of the minute. 3 exercises × 5 rounds.

Dead bug: 8 reps each side
Bicycle crunch: 8 reps each side
Plank: 30 sec

30-minute low-impact cardio intervals

Beginner · Intervals · 5-minute warm-up, then 3 rounds with 1 minute of rest between rounds, then a 5-minute cool-down. No jumping.

Marching high knees: 30 sec on, 30 sec off
Step jacks: 30 sec on, 30 sec off
Shadow boxing: 30 sec on, 30 sec off
Lateral shuffle: 30 sec on, 30 sec off
Standing cross crunch: 30 sec on, 30 sec off
Bodyweight squat: 30 sec on, 30 sec off

Exercise library

All 122 strength and cardio exercises the generator can pick, with the muscles they work, the equipment they need and their level. Exercises with more than one equipment option work with any of them.

Upper-body exercises (39)

Chest, back, shoulders and arms.

Exercise	Muscles	Equipment	Level	Form tip
Push-up	chest, triceps, shoulders	Bodyweight	Intermediate	Keep one straight line from head to heels.
Knee push-up	chest, triceps	Bodyweight	Beginner	Keep your hips in line with your shoulders and knees.
Incline push-up	chest, triceps	Bench or chair	Beginner	Hands on a bench or sturdy chair, body straight.
Wide push-up	chest, shoulders	Bodyweight	Intermediate	Hands wider than shoulders, lower slowly.
Diamond push-up	triceps, chest	Bodyweight	Advanced	Thumbs and index fingers touch under your chest.
Decline push-up	upper chest, shoulders	Bench or chair	Advanced	Feet on a bench or chair, core tight.
Pike push-up	shoulders, triceps	Bodyweight	Intermediate	Hips high, lower the top of your head toward the floor.
Bench dip	triceps	Bench or chair	Beginner	Elbows point back, shoulders away from your ears.
Plank shoulder tapeach side	shoulders, core	Bodyweight	Beginner	Feet wide and hips still as you tap.
Prone Y-T raise	upper back, rear shoulders	Bodyweight	Beginner	Lie face down and lift your arms in a Y, then a T.
Wall push-up	chest, triceps	Bodyweight	Beginner	Hands on a wall at shoulder height, lean in and push away.
Reverse snow angel	upper back, rear shoulders	Bodyweight	Beginner	Lie face down and sweep your arms from your hips to overhead.
Superman pulldown	upper back, lats	Bodyweight	Beginner	Lie face down, arms overhead, and pull your elbows to your ribs.
Plank to downward dog	shoulders, core	Bodyweight	Beginner	From a high plank, push your hips up and back, then return.
Pull-up	back, biceps	Pull-up bar	Advanced	Start from a dead hang and pull your chest to the bar.
Chin-up	back, biceps	Pull-up bar	Intermediate	Palms facing you, chin over the bar.
Negative pull-up	back, biceps	Pull-up bar	Intermediate	Jump to the top, then lower for 3 to 5 seconds.
Dead hangtimed hold	grip, shoulders	Pull-up bar	Beginner	Hang with straight arms and shoulders engaged.
Dumbbell floor press	chest, triceps	Dumbbells	Beginner	Lie on the floor and press until your arms are straight.
Dumbbell bent-over row	back, biceps	Dumbbells	Beginner	Hinge at the hips, flat back, pull elbows to your ribs.
Single-arm dumbbell roweach side	back, biceps	Dumbbells	Beginner	Brace a hand on a bench or knee and row to your hip.
Dumbbell shoulder press	shoulders, triceps	Dumbbells	Beginner	Press overhead without arching your lower back.
Arnold press	shoulders	Dumbbells	Intermediate	Rotate palms from facing you to facing forward as you press.
Dumbbell lateral raise	shoulders	Dumbbells	Beginner	Raise to shoulder height with a slight bend in the elbows.
Dumbbell biceps curl	biceps	Dumbbells	Beginner	Keep elbows by your sides.
Hammer curl	biceps, forearms	Dumbbells	Beginner	Palms face each other throughout.
Overhead triceps extension	triceps	Dumbbells	Beginner	Lower the weight behind your head, elbows pointing up.
Renegade roweach side	back, core	Dumbbells	Advanced	Plank on the dumbbells and row without twisting your hips.
Dumbbell chest fly	chest	Dumbbells	Intermediate	Lie on the floor, open wide with soft elbows.
Kettlebell halo	shoulders, core	Kettlebell	Beginner	Circle the bell around your head, close to your body.
Single-arm kettlebell presseach side	shoulders	Kettlebell	Intermediate	Squeeze your glutes and press straight up.
Kettlebell roweach side	back	Kettlebell	Beginner	Hinge forward and pull the bell to your hip.
Band pull-apart	upper back, rear shoulders	Resistance band	Beginner	Arms straight, pull the band to your chest.
Band row	back, biceps	Resistance band	Beginner	Anchor the band and squeeze your shoulder blades.
Band chest press	chest, triceps	Resistance band	Beginner	Band behind your back, press forward.
Band overhead press	shoulders	Resistance band	Beginner	Stand on the band and press overhead.
Band biceps curl	biceps	Resistance band	Beginner	Stand on the band, elbows by your sides.
Band triceps pushdown	triceps	Resistance band	Beginner	Anchor high and push down until your arms are straight.
Band face pull	rear shoulders, upper back	Resistance band	Intermediate	Pull toward your face, elbows high.

Lower-body exercises (29)

Quads, hamstrings, glutes and calves.

Exercise	Muscles	Equipment	Level	Form tip
Bodyweight squat	quads, glutes	Bodyweight	Beginner	Sit back and down, knees tracking over your toes.
Reverse lungeeach side	quads, glutes	Bodyweight	Beginner	Step back and lower until both knees are bent about 90°.
Forward lungeeach side	quads, glutes	Bodyweight	Intermediate	Step forward, push back through your front heel.
Walking lungeeach side	quads, glutes	Bodyweight	Intermediate	Keep your torso tall as you travel.
Lateral lungeeach side	glutes, inner thighs	Bodyweight	Intermediate	Step wide, sit into one hip, other leg straight.
Curtsy lungeeach side	glutes, quads	Bodyweight	Beginner	Step one leg behind and across the other.
Sumo squat	inner thighs, glutes	Bodyweight	Beginner	Wide stance, toes out, chest up.
Glute bridge	glutes, hamstrings	Bodyweight	Beginner	Drive through your heels and squeeze at the top.
Single-leg glute bridgeeach side	glutes, hamstrings	Bodyweight	Intermediate	Keep your hips level as you lift.
Wall sittimed hold	quads	Bodyweight	Beginner	Back flat on the wall, knees at 90°.
Calf raise	calves	Bodyweight	Beginner	Rise onto your toes and lower slowly.
Step-upeach side	quads, glutes	Bench or chair	Beginner	Step onto a bench or sturdy step and stand tall.
Bulgarian split squateach side	quads, glutes	Bench or chair	Intermediate	Back foot on a bench, lower straight down.
Squat jumpjumping	quads, glutes, calves	Bodyweight	Intermediate	Land softly and go straight into the next squat.
Jumping lungeeach side, jumping	quads, glutes	Bodyweight	Advanced	Switch legs in the air and land softly.
Pistol squateach side	quads, glutes	Bodyweight	Advanced	Hold onto a door frame if you need balance.
Donkey kickeach side	glutes	Bodyweight	Beginner	On all fours, push one heel toward the ceiling.
Fire hydranteach side	glutes, outer hips	Bodyweight	Beginner	On all fours, lift one knee out to the side.
Good morning	hamstrings, lower back	Bodyweight	Beginner	Hands behind your head, hinge at the hips with a flat back.
Single-leg Romanian deadlifteach side	hamstrings, glutes	Bodyweight	Intermediate	Hinge forward on one leg, hips square.
Goblet squat	quads, glutes	Dumbbells or Kettlebell	Beginner	Hold the weight at your chest and squat deep.
Dumbbell Romanian deadlift	hamstrings, glutes	Dumbbells	Beginner	Push your hips back, weights close to your legs.
Dumbbell reverse lungeeach side	quads, glutes	Dumbbells	Intermediate	Hold the weights by your sides and step back.
Dumbbell sumo deadlift	glutes, inner thighs	Dumbbells or Kettlebell	Beginner	Wide stance, lift the weight between your legs.
Dumbbell calf raise	calves	Dumbbells	Beginner	Pause at the top of each rep.
Kettlebell deadlift	glutes, hamstrings	Kettlebell	Beginner	Hinge, grip the handle, stand up tall.
Band lateral walkeach side	glutes, outer hips	Resistance band	Beginner	Band above your knees, stay low as you step.
Band squat	quads, glutes	Resistance band	Beginner	Stand on the band, handles at your shoulders.
Band glute bridge	glutes	Resistance band	Beginner	Band above your knees, push your knees out.

Core and ab exercises (22)

Abs, obliques and lower back.

Exercise	Muscles	Equipment	Level	Form tip
Planktimed hold	abs, shoulders	Bodyweight	Beginner	Elbows under shoulders, squeeze your glutes.
Side plankeach side, timed hold	obliques	Bodyweight	Intermediate	Stack your feet and lift your hips high.
Dead bugeach side	deep core	Bodyweight	Beginner	Press your lower back into the floor as you extend.
Bird dogeach side	lower back, core	Bodyweight	Beginner	Reach opposite arm and leg, hips level.
Crunch	abs	Bodyweight	Beginner	Lift your shoulders, keep your chin off your chest.
Bicycle cruncheach side	abs, obliques	Bodyweight	Beginner	Elbow toward the opposite knee, slow and controlled.
Reverse crunch	lower abs	Bodyweight	Intermediate	Curl your hips off the floor, no swinging.
Lying leg raise	lower abs	Bodyweight	Intermediate	Lower your legs only as far as your back stays flat.
Hollow body holdtimed hold	abs	Bodyweight	Advanced	Lower back pressed down, arms and legs long.
Russian twist	obliques	Bodyweight	Intermediate	Lean back slightly and rotate from your ribs.
Flutter kickstimed hold	lower abs	Bodyweight	Intermediate	Small, quick kicks with your lower back down.
V-up	abs	Bodyweight	Advanced	Reach your hands to your feet at the top.
Superman holdtimed hold	lower back, glutes	Bodyweight	Beginner	Lift your chest and legs, look at the floor.
Plank up-down	core, shoulders	Bodyweight	Intermediate	Move from forearms to hands without rocking your hips.
Heel tapeach side	obliques	Bodyweight	Beginner	Lie with knees bent and reach side to side.
Sit-up	abs	Bodyweight	Beginner	Feet flat, roll up with control.
Bear planktimed hold	core, shoulders	Bodyweight	Intermediate	On all fours, lift your knees an inch off the floor.
Hanging knee raise	abs, grip	Pull-up bar	Intermediate	Lift your knees to your chest without swinging.
Weighted Russian twist	obliques	Dumbbells or Kettlebell	Intermediate	Hold the weight at your chest and rotate.
Dumbbell side bendeach side	obliques	Dumbbells	Beginner	Slide the weight down your leg and back up.
Pallof presseach side	obliques, deep core	Resistance band	Intermediate	Press the band straight out and resist the twist.
Kettlebell windmilleach side	obliques, shoulders	Kettlebell	Advanced	Bell locked overhead, hinge sideways, eyes on the bell.

Full-body exercises (14)

Compound moves that work several muscle groups at once.

Exercise	Muscles	Equipment	Level	Form tip
Burpeejumping	full body	Bodyweight	Intermediate	Chest to the floor, then jump with arms overhead.
Squat thrust	full body	Bodyweight	Beginner	A burpee without the jump or push-up. Step back if you need to.
Inchworm push-up	shoulders, chest, hamstrings	Bodyweight	Intermediate	Walk your hands out, do a push-up, walk back.
Walk-out burpee	legs, chest, core	Bodyweight	Beginner	Squat, walk your feet back to a plank, walk them in and stand up.
Crab reacheach side	glutes, shoulders, core	Bodyweight	Beginner	Sit with hands behind you, lift your hips and reach one arm overhead.
Bear crawl shoulder tapeach side	shoulders, core, quads	Bodyweight	Intermediate	Knees hovering, tap each shoulder without rocking your hips.
Sit-througheach side	core, shoulders, hips	Bodyweight	Intermediate	From a bear position, thread one leg under your body and reach.
Kettlebell swing	glutes, hamstrings, core	Kettlebell	Intermediate	Snap your hips forward and let the bell float.
Dumbbell thruster	legs, shoulders	Dumbbells	Intermediate	Squat, then drive up and press in one movement.
Squat to press	legs, shoulders	Dumbbells	Beginner	Squat, stand, then press overhead.
Man maker	full body	Dumbbells	Advanced	Push-up, row each side, squat clean and press.
Turkish get-upeach side	full body	Kettlebell	Advanced	Keep your eyes on the weight from floor to standing.
Dumbbell clean and press	full body	Dumbbells	Intermediate	Pull the weights to your shoulders, then press.
Kettlebell cleaneach side	full body	Kettlebell	Intermediate	Keep the bell close and let it rest on your forearm.

Cardio exercises (18)

Timed moves that raise your heart rate.

Exercise	Muscles	Equipment	Level	Form tip
Bear crawl	full body	Bodyweight	Intermediate	Knees an inch off the floor, opposite hand and foot.
Jumping jacksjumping	full body	Bodyweight	Beginner	Stay light on the balls of your feet.
Step jacks	full body	Bodyweight	Beginner	Step one foot out at a time as your arms go up.
High kneesjumping	legs, core	Bodyweight	Intermediate	Drive your knees to hip height, pump your arms.
Marching high knees	legs, core	Bodyweight	Beginner	March fast with knees high, no jumping.
Butt kicksjumping	hamstrings	Bodyweight	Beginner	Kick your heels toward your glutes.
Mountain climbers	core, shoulders	Bodyweight	Intermediate	Hands under shoulders, drive your knees in fast.
Skatersjumping	legs, glutes	Bodyweight	Intermediate	Bound side to side and land on one foot.
Jump ropejumping	calves, full body	Jump rope	Beginner	Small jumps, wrists doing the work.
Double-undersjumping	calves, full body	Jump rope	Advanced	The rope passes twice per jump.
Shadow boxing	shoulders, core	Bodyweight	Beginner	Light on your feet, hands up, punch with your hips.
Lateral shuffle	legs	Bodyweight	Beginner	Stay low and shuffle side to side.
Star jumpsjumping	full body	Bodyweight	Intermediate	Explode up into a star shape, land softly.
Tuck jumpsjumping	legs, core	Bodyweight	Advanced	Pull your knees to your chest at the top.
Plank jacksjumping	core, shoulders	Bodyweight	Intermediate	Jump your feet in and out while holding a plank.
Standing cross crunch	obliques	Bodyweight	Beginner	Bring your knee to the opposite elbow, alternating fast.
Fast step-ups	legs	Bench or chair	Beginner	Step up and down quickly on a low, stable step.
Cross-body mountain climbers	core, obliques	Bodyweight	Intermediate	Drive each knee toward the opposite elbow.

How the generator sets reps and times

Doses scale with your level. Hard bodyweight moves such as pull-ups and pistol squats get fewer reps, and EMOM reps are a little lower so each minute includes rest.

Level	Most strength moves	Hard moves	Holds	Cardio	EMOM	Intervals
Beginner	8 reps	4 reps	20 sec	30 sec	6 reps	30 sec on, 30 sec off
Intermediate	12 reps	6 reps	30 sec	40 sec	8 reps	40 sec on, 20 sec off
Advanced	15 reps	8 reps	45 sec	45 sec	10 reps	45 sec on, 15 sec off

Sets, reps and rest by goal

Typical ranges used in strength and conditioning. Use them to adjust a generated workout toward your goal.

Goal	Reps	Sets	Rest	Notes
Maximal strength	1–6	2–6	2–5 min	Heavy weight you can lift only a few times with good form.
Muscle size (hypertrophy)	6–12	3–6	30–90 sec	Moderate weight, finishing each set 1 to 3 reps short of failure.
Muscular endurance	12+	2–3	30 sec or less	Lighter weight or bodyweight, short rest. Circuits and AMRAPs fit here.
General fitness	8–15	1–3	1–2 min	A good starting point for beginners, 2 to 3 days a week.

How much exercise do you need?

The World Health Organization's 2020 physical activity guidelines. Moderate activity raises your heart rate and breathing; vigorous activity makes it hard to say more than a few words.

Who	Aerobic activity	Strength and balance
Children and teens (5–17)	An average of 60 minutes a day of moderate-to-vigorous activity, mostly aerobic.	Vigorous activity and muscle- and bone-strengthening activity on at least 3 days a week.
Adults (18–64)	150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, or a mix.	Muscle-strengthening activity for all major muscle groups on 2 or more days a week.
Older adults (65+)	The same as adults.	As adults, plus varied activity that trains balance and strength on 3 or more days a week to help prevent falls.
During pregnancy and after birth	At least 150 minutes of moderate aerobic activity a week, if there are no medical reasons not to.	A variety of aerobic and muscle-strengthening activities. Gentle stretching may also help. Check with your doctor or midwife.

Sample weekly workout plans

Ways to combine generated workouts into a week. Set the length, focus and format shown, then build a new workout each day.

Plan	Week	Why it works
Beginner, 3 days	Mon: 20-min full-body circuit (Beginner). Wed: 20-min full-body circuit. Fri: 30-min full-body circuit. Brisk 30-minute walks on 2 other days.	Covers the 2-day strength guideline, and the walks plus circuits add up to about 130 minutes of activity.
Busy schedule, 5 × 20 minutes	Mon: upper-body EMOM. Tue: cardio intervals. Wed: lower-body circuit. Thu: core Tabata. Fri: full-body AMRAP.	100 minutes in short sessions. Add a weekend walk, run or bike ride to reach 150.
Strength, 4 days	Mon: 45-min upper-body strength workout. Tue: 45-min lower-body strength workout. Thu: upper body again. Fri: lower body again. Sat: 30-min cardio intervals.	Each muscle group gets trained twice a week, with straight sets for strength and muscle.
Home HIIT, no equipment	Mon, Wed, Fri: 15-min Tabata. Tue, Thu: 30-min full-body circuit. Weekend: active rest, like a walk or yoga.	Short, intense sessions plus circuits for muscle. Keep at least one easy day between hard HIIT days.

Warm-up and cool-down

Every built workout can start with a warm-up and end with a cool-down, each 3 minutes for short workouts and 5 minutes for longer ones.

Warm-up moves (13)

Continuous, easy movement to raise your heart rate and loosen your joints.

Arm circles: Small circles growing bigger, then reverse.
Leg swings: Hold a wall and swing front to back.
Hip circles: Hands on hips, draw big circles both ways.
World's greatest stretch: Lunge, elbow to instep, then rotate and reach up.
Inchworm: Walk your hands out to a plank and back.
Cat-cow: Arch and round your back slowly with your breath.
Squat to overhead reach: Squat down, then stand and reach high.
Torso twists: Rotate gently side to side, arms loose.
Marching in place: Lift your knees and swing your arms.
Jog in place: Easy pace to raise your heart rate.
Walking knee hugs: Pull one knee to your chest, alternate.
Arm swings: Swing your arms open wide and across your chest.
Ankle circles: Draw slow circles with each foot.

Cool-down stretches (14)

Slow, held stretches with relaxed breathing. Never bounce.

Child's pose: Knees wide, sit back on your heels, arms long.
Standing quad stretch: Pull your heel to your glute, knees together.
Seated hamstring stretch: Reach toward your toes with a long spine.
Figure-four stretch: Lie on your back, ankle over the opposite knee, pull in.
Kneeling hip flexor stretch: Half-kneel and shift forward, squeezing your back glute.
Cross-body shoulder stretch: Pull one arm across your chest.
Overhead triceps stretch: Reach down your back and gently press the elbow.
Chest opener: Clasp your hands behind you and lift your chest.
Cobra stretch: Lie face down and press up gently, hips down.
Calf stretch: Hands on a wall, back heel pressed down.
Butterfly stretch: Soles together, let your knees fall open.
Supine spinal twist: Knees fall to one side, shoulders stay down.
Neck side stretch: Tilt your ear toward your shoulder, no pulling.
Downward dog: Hips high, press your heels toward the floor.

Deck of cards workout rules

A classic workout game: the deck decides the exercise and the reps, so you never know what's next.

Suit	Exercise type	Example
Spades	Lower body	Bodyweight squats
Hearts	Upper body	Push-ups
Diamonds	Core	Crunches
Clubs	Full body	Squat thrusts

Card values: 2–10 are worth their number, aces 11, and jacks, queens and kings 10 each (or 11, 12 and 13 for a harder game).
Totals: each suit adds up to 95 reps, so a full deck is 380 (or 404 with face cards as 11–13).
Deck sizes: full deck (52), half deck (26), and quick (13). The half and quick decks are random cards from a full shuffle.
Jokers: add two jokers as 30-second rest breaks, or make them a wild-card challenge with friends.
Example: if hearts is push-ups, the 7 of hearts means 7 push-ups and the king means 10 push-ups.

Exercises by equipment

What each piece of equipment adds. Bodyweight exercises are always included, and many moves work with more than one option.

Equipment	Exercises	Examples
Bodyweight	95	Push-up, Knee push-up, Wide push-up, Diamond push-up, Pike push-up, Plank shoulder tap
Dumbbells	22	Dumbbell floor press, Dumbbell bent-over row, Single-arm dumbbell row, Dumbbell shoulder press, Arnold press, Dumbbell lateral raise
Kettlebell	11	Kettlebell halo, Single-arm kettlebell press, Kettlebell row, Goblet squat, Dumbbell sumo deadlift, Kettlebell deadlift
Resistance band	11	Band pull-apart, Band row, Band chest press, Band overhead press, Band biceps curl, Band triceps pushdown
Pull-up bar	5	Pull-up, Chin-up, Negative pull-up, Dead hang, Hanging knee raise
Jump rope	2	Jump rope, Double-unders
Bench or chair	6	Incline push-up, Decline push-up, Bench dip, Step-up, Bulgarian split squat, Fast step-ups

Exercise safety tips

Simple habits that keep random workouts safe and effective.

Warm up first

Five minutes of easy movement raises your heart rate and body temperature and gets joints moving before harder work.

Form before speed

In AMRAP and Tabata, slow down rather than let your form break. Quality reps count; sloppy ones don't.

Pain means stop

Muscle burn and effort are normal. Sharp, joint or chest pain, dizziness or unusual breathlessness mean stop and get checked.

Choose easier versions

Knee or incline push-ups, step-backs instead of jumps, and shorter holds are all fine. Swap anything that doesn't feel right.

Build up gradually

Increase reps, weight or time a little each week rather than all at once.

Rest and recover

Leave at least a day between hard sessions for the same muscles, sleep well and drink water.

Features

More than a list of exercises: a timed plan you can start right away.

149 exercises

104 strength moves, 18 cardio moves, 13 warm-ups and 14 stretches, each with a form tip.

Complete workout plans

Warm-up, main block and cool-down, with reps, holds and rest timed to your chosen length.

Six workout formats

Circuit, straight sets, EMOM, AMRAP, Tabata and intervals.

Equipment aware

95 bodyweight exercises, plus dumbbell, kettlebell, band, pull-up bar, jump rope and bench moves.

Three levels

Beginner moves and doses for new exercisers, up to advanced moves like pull-ups, pistol squats and man makers.

Swap any exercise

Replace one move without rebuilding the whole workout.

Deck of cards workout

Built-in card dealer with running totals and a finish time.

Private and free

Runs in your browser with no sign-up and nothing uploaded.

Common use cases

Who uses a random workout generator, and how.

Home workouts

A fresh no-equipment or dumbbell workout every day without planning.

Gym days

Straight sets with dumbbells, kettlebells or bands when you don't have a program.

Beating boredom

Random exercises and formats keep training interesting so you keep showing up.

Coaches and PE teachers

Quick circuits, station lists and card games for classes and bootcamps.

Travel and hotel rooms

Bodyweight and no-jumping options for small, quiet spaces.

Office and lunch breaks

10- and 15-minute sessions that fit between meetings.

Group challenges

Deck of cards workouts and AMRAP scores for friends or teams to compete on.

Beginners

Beginner exercises, lower reps and longer rest, with a form tip for every move.

Busy parents

Short, complete workouts you can start the moment you get a free window.

How this compares

When to use this tool, and when something else fits better.

vs. a fixed program

A structured program is best for steady progress on specific lifts. Use this for variety, home days or when you don't have a plan.

vs. fitness apps

Apps add video, tracking and coaching, often behind a subscription. This is free, instant and needs no account.

vs. a personal trainer

A trainer can check your form and adapt to injuries. This gives you a sensible plan but can't watch you move.

vs. AI chatbots

Chatbots can write workouts but may get timing wrong or invent exercises. Every exercise here is from a checked list and every plan is timed.

vs. Random Sport Generator

The sport generator suggests a sport to try or play. This builds a workout you can do right now.

vs. Spin the Wheel

A wheel picks from a list you type. This already knows the exercises, doses and timing.

Integrity notes

How the exercises, doses and guidelines were put together.

Not medical advice

This is general fitness information. If you have a health condition, injury, are pregnant or haven't exercised in a while, check with a doctor first.

Doses are starting points

Reps and times are typical for each level. If a set feels too easy or too hard, change the weight, reps or exercise.

Time estimates

Timings assume about 40 seconds per set or station, short switches between exercises and the rest shown. Your actual time will vary.

Guidelines sourced

Weekly activity targets come from the World Health Organization's 2020 guidelines, which match the US Physical Activity Guidelines for adults.

Rep ranges

Sets, reps and rest by goal follow common strength-and-conditioning ranges. They are guides, not strict rules.

Nothing is stored

Your workouts and card results stay in your browser tab. Randomness comes from your browser's secure random number generator.

Glossary

Workout terms used on this page.

AMRAP

As many rounds (or reps) as possible in a set time.

EMOM

Every minute on the minute: start a set at the top of each minute and rest for what's left.

Tabata

A HIIT protocol of 20 seconds of all-out work and 10 seconds of rest, repeated 8 times for 4 minutes.

HIIT

High-intensity interval training: short bursts of hard effort alternated with rest or easy movement.

Circuit

A series of exercises done one after another with little rest, then repeated.

Superset

Two exercises done back to back with no rest between them.

Rep

Repetition: one complete movement of an exercise, such as one squat.

Set

A group of reps done without stopping, such as 12 squats.

RPE

Rate of perceived exertion: how hard an effort feels, usually on a scale of 1 to 10.

Progressive overload

Gradually increasing weight, reps, sets or difficulty over time so your body keeps adapting.

Compound exercise

A move that works several joints and muscle groups at once, such as a squat, push-up or thruster.

DOMS

Delayed-onset muscle soreness: stiffness that usually peaks 24 to 72 hours after unfamiliar or hard exercise.

Frequently asked questions

How does the random workout generator work?+

Choose a length (10–60 minutes), a focus, your fitness level, a format and the equipment you have. It picks exercises from a library of 149, sets reps, holds and rest for your level, and times the plan to your chosen length with a warm-up and cool-down. Swap any exercise you don't like and copy the plan.

Can I get a workout with no equipment?+

Yes. Leave Equipment on Bodyweight only. 95 of the 149 exercises need no equipment, including knee push-up, plank shoulder tap, prone Y-T raise, wall push-up, reverse snow angel, and superman pulldown. Some moves list a bench or sturdy chair as an option.

What is a good 20-minute workout?+

Here's a 20-minute beginner bodyweight circuit: bodyweight squat (8 reps), knee push-up (8 reps), glute bridge (8 reps), marching high knees (30 sec), dead bug (8 reps each side). 3-minute warm-up, then 3 rounds with 90 seconds of rest after each round, then a 3-minute cool-down. The generator builds a new one every time.

What's the difference between a circuit, EMOM, AMRAP and Tabata?+

A circuit repeats a round of exercises with rest after each round. EMOM starts a new set every minute on the minute. AMRAP means doing as many rounds as possible in a set time. Tabata is 20 seconds of work and 10 seconds of rest, 8 times. Straight sets finish every set of one exercise before the next, and intervals use timed work and rest for each exercise.

What is a Tabata workout?+

Tabata is a 4-minute HIIT block: 20 seconds of maximum effort, 10 seconds of rest, repeated 8 times. It's named after Izumi Tabata, whose 1996 study found that this protocol on an exercise bike improved both aerobic and anaerobic fitness. In this generator, each Tabata block alternates two exercises, with a minute of rest between blocks.

What is an EMOM workout?+

EMOM stands for every minute on the minute. At the start of each minute you do a set number of reps, then rest until the next minute begins. The faster you finish, the more rest you get. The generator rotates 2 to 4 exercises and uses slightly lower reps so each minute has some rest.

What does AMRAP mean?+

AMRAP means as many rounds (or reps) as possible. You repeat a circuit for a set time, such as 20 minutes, resting only when you need to, and count your rounds. Write your score down and try to beat it next time, which makes AMRAP an easy way to track progress.

How many sets and reps should I do?+

It depends on your goal. For strength, 1–6 reps for 2–6 sets with 2–5 minutes of rest. For muscle size, 6–12 reps for 3–6 sets with 30–90 seconds of rest. For endurance, 12 or more reps for 2–3 sets with short rest. Beginners do well with 8–15 reps for 1–3 sets. For most strength moves, the generator gives 8 reps at Beginner, 12 reps at Intermediate, and 15 reps at Advanced.

How much exercise do I need each week?+

The World Health Organization recommends that adults get 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, plus muscle-strengthening activity for all major muscle groups on at least 2 days. Adults over 65 should also train balance and strength on 3 or more days a week. Children and teens need an average of 60 minutes a day.

How long should a workout be?+

Any length helps. 10 to 20 minutes of HIIT or a circuit is enough for a solid session, 30 to 45 minutes suits most full workouts, and 60 minutes gives time for heavier straight sets. What matters most is doing it consistently, several times a week.

What is the deck of cards workout?+

Each suit is an exercise: in this generator, spades for lower body, hearts for upper body, diamonds for core, and clubs for full body. Shuffle, draw a card and do that many reps, such as 7 push-ups for the 7 of hearts if hearts is push-ups. Aces are 11 and face cards are 10. Keep drawing until the deck is gone.

How many reps is a full deck of cards workout?+

With face cards worth 10 and aces 11, each suit adds up to 95, so a full deck is 380 reps. With jacks, queens and kings worth 11, 12 and 13, it's 101 per suit and 404 in total. A half deck is about half that, and most people finish a full deck in 20 to 40 minutes.

Is the random workout generator good for beginners?+

Yes. Choose Beginner and you'll only get beginner exercises, such as knee push-up, plank shoulder tap, prone Y-T raise, wall push-up, and reverse snow angel, with lower reps and more rest. Tick No jumping for a low-impact session, and use Swap to replace anything that doesn't feel right.

What is a good quiet workout with no jumping?+

Tick No jumping. It removes burpees, jump squats, jumping jacks and other jumping moves, leaving quiet cardio such as bear crawl, step jacks, marching high knees, mountain climbers, shadow boxing, and lateral shuffle. It's ideal for apartments, early mornings and anyone who wants to go easy on their knees.

Do I need to warm up and cool down?+

A warm-up of 3 to 5 minutes gets your heart rate up and joints moving before harder work. A cool-down with gentle stretches helps you bring your breathing down and relax. Leave Include warm-up and cool-down ticked and the generator adds both, timed to your workout.

Are random workouts effective?+

Yes, for general fitness, staying consistent and avoiding boredom. For specific goals like a bigger squat, you also need progressive overload: repeat key exercises and add weight, reps or sets over time. A good mix is a fixed plan for your main lifts and random workouts for extra days.

Is the random workout generator free and safe to use?+

It's free with no sign-up, and everything runs in your browser. It gives general fitness ideas, not medical advice. If you have an injury, a health condition, are pregnant or are new to exercise, check with a doctor first, and stop if anything hurts.

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Random Workout Generator

Also try the Random Sport Generator, Random Team Generator, and Spin the Wheel.

Last updated: October 3, 2026 · Published: 2026-04-28 · Updated: 2026-10-03

For home workouts, the gym, PE classes and anyone bored of the same routine. Browse all Randomizer tools.

Workout length

Focus

Fitness level

Workout format

Do each exercise once, then repeat the round. Best for: all-round fitness in limited time.

Equipment you have

Pick everything you have. Bodyweight exercises are always included.

No jumping (quiet, low-impact)Include warm-up and cool-down

10–60 min

Pick a length, focus, level and the equipment you have. You get a full plan with a warm-up, the main workout, a cool-down, and reps or times for every exercise.

What is a random workout generator?

A random workout generator builds a workout for you by picking exercises at random, so you get a different session every time without having to plan one.

How to use the random workout generator

Three steps from a click to a workout you can start right away.

Set your workout

Choose a length from 10 to 60 minutes, a focus, your level, a format and the equipment you have. Tick No jumping for a quiet, low-impact session.

Build it

You get a warm-up, the main workout and a cool-down, with reps or times for every exercise and a form tip for each one.

Swap and go

Swap any exercise you can't or don't want to do, copy the workout to your phone, or switch to Random exercises or the deck of cards workout.

Every control explained

Workout length

10, 15, 20, 30, 45, and 60 minutes, including the warm-up and cool-down. The plan is timed to land close to your choice.

Focus

full body, upper body, lower body, core & abs, and cardio. Full body mixes legs, upper body, core and cardio.

Fitness level

Beginner, Intermediate or Advanced. Level sets which exercises can appear and how many reps, how long holds last and how much rest you get.

Workout format

Circuit, Straight sets, EMOM, AMRAP, Tabata, and Intervals. Each format changes how sets, rounds and rest are timed.

Equipment you have

Bodyweight only, or any mix of dumbbells, kettlebell, resistance band, pull-up bar, jump rope, and bench or chair. Exercises that use your gear are favored.

No jumping

Removes jumping moves such as burpees, jump squats and jumping jacks, leaving 9 quiet cardio moves. Good for apartments and sore joints.

Warm-up and cool-down

Adds 3 minutes of each to workouts of 20 minutes or less and 5 minutes to longer ones. Untick it if you've already warmed up.

Swap and copy

Swap replaces one exercise with another for the same muscle group. Copy workout gives you a plain-text plan for notes, chats or a whiteboard.

Random exercises

1 to 20 random exercises by muscle group, level and equipment, each with a dose, the muscles worked and a form tip.

Deck of cards

Assigns an exercise to each suit and deals a shuffled deck: full, half or 13 cards, with optional jokers for rest breaks.

Workout formats explained

The format decides how exercises, sets and rest fit together. Here's how each one works and how the generator times it.

Format	How it works	In this generator	Best for
Circuit	Move from one exercise to the next with little rest, rest after each full round, then repeat.	4 to 8 exercises per round, about 50 seconds each including the switch. Rest 90 seconds (beginner) or 60 seconds after each round.	All-round fitness in limited time
Straight sets	Do every set of an exercise, resting between sets, before moving on. The classic gym format.	2 to 8 exercises, usually 3 sets each (4 for advanced), with fewer sets in short workouts. Rest 60, 75 or 90 seconds between sets by level.	Building strength and muscle
EMOM	Start a set at the top of each minute and rest for whatever is left of that minute. Rotate through the exercises.	2 to 4 exercises in rotation, one per minute, using slightly lower reps so you get rest inside each minute.	Pacing, consistency and work capacity
AMRAP	Repeat the circuit as many times as you can before the clock runs out, resting only when you need to. Write down your rounds and try to beat them next time.	3 to 6 exercises. Workouts with more than 20 main minutes split into two AMRAPs with 2 minutes of rest.	Conditioning and tracking progress
Tabata	Each 4-minute block alternates two exercises: 20 seconds of maximum effort, 10 seconds of rest, 8 rounds. Rest a minute between blocks.	One pair of exercises per 4-minute block, 20 seconds on and 10 off for 8 rounds. 1 minute of rest between blocks.	Short, intense HIIT
Intervals	Work for a set time, rest for a set time, then move to the next exercise. Work and rest times depend on your level.	4 to 6 exercises. Beginner 30/30, Intermediate 40/20, Advanced 45/15 seconds of work and rest.	HIIT at your own level

Sample workouts

Five ready-made examples of what the generator builds. Every exercise and dose comes from the same library and rules as the tool.

20-minute beginner bodyweight circuit

Beginner · Circuit · 3-minute warm-up, then 3 rounds with 90 seconds of rest after each round, then a 3-minute cool-down.

Bodyweight squat: 8 reps
Knee push-up: 8 reps
Glute bridge: 8 reps
Marching high knees: 30 sec
Dead bug: 8 reps each side

45-minute dumbbell strength workout

Intermediate · Straight sets · 5-minute warm-up, then 3 sets of each exercise with 75 seconds of rest between sets, then a 5-minute cool-down.

Goblet squat: 3 × 12 reps
Dumbbell bent-over row: 3 × 12 reps
Dumbbell floor press: 3 × 12 reps
Dumbbell Romanian deadlift: 3 × 12 reps
Dumbbell shoulder press: 3 × 12 reps
Dead bug: 3 × 12 reps each side

15-minute no-equipment Tabata

Intermediate · Tabata · 3-minute warm-up, then two 4-minute Tabata blocks with 1 minute of rest between them, then a 3-minute cool-down. Alternate the two exercises in each block.

Squat jump: 20 sec max effort
Mountain climbers: 20 sec max effort
Push-up: 20 sec max effort
Skaters: 20 sec max effort

15-minute core EMOM

Intermediate · EMOM · At the start of every minute, do the next exercise and rest for the rest of the minute. 3 exercises × 5 rounds.

Dead bug: 8 reps each side
Bicycle crunch: 8 reps each side
Plank: 30 sec

30-minute low-impact cardio intervals

Beginner · Intervals · 5-minute warm-up, then 3 rounds with 1 minute of rest between rounds, then a 5-minute cool-down. No jumping.

Marching high knees: 30 sec on, 30 sec off
Step jacks: 30 sec on, 30 sec off
Shadow boxing: 30 sec on, 30 sec off
Lateral shuffle: 30 sec on, 30 sec off
Standing cross crunch: 30 sec on, 30 sec off
Bodyweight squat: 30 sec on, 30 sec off

Exercise library

All 122 strength and cardio exercises the generator can pick, with the muscles they work, the equipment they need and their level. Exercises with more than one equipment option work with any of them.

Upper-body exercises (39)

Chest, back, shoulders and arms.

Exercise	Muscles	Equipment	Level	Form tip
Push-up	chest, triceps, shoulders	Bodyweight	Intermediate	Keep one straight line from head to heels.
Knee push-up	chest, triceps	Bodyweight	Beginner	Keep your hips in line with your shoulders and knees.
Incline push-up	chest, triceps	Bench or chair	Beginner	Hands on a bench or sturdy chair, body straight.
Wide push-up	chest, shoulders	Bodyweight	Intermediate	Hands wider than shoulders, lower slowly.
Diamond push-up	triceps, chest	Bodyweight	Advanced	Thumbs and index fingers touch under your chest.
Decline push-up	upper chest, shoulders	Bench or chair	Advanced	Feet on a bench or chair, core tight.
Pike push-up	shoulders, triceps	Bodyweight	Intermediate	Hips high, lower the top of your head toward the floor.
Bench dip	triceps	Bench or chair	Beginner	Elbows point back, shoulders away from your ears.
Plank shoulder tapeach side	shoulders, core	Bodyweight	Beginner	Feet wide and hips still as you tap.
Prone Y-T raise	upper back, rear shoulders	Bodyweight	Beginner	Lie face down and lift your arms in a Y, then a T.
Wall push-up	chest, triceps	Bodyweight	Beginner	Hands on a wall at shoulder height, lean in and push away.
Reverse snow angel	upper back, rear shoulders	Bodyweight	Beginner	Lie face down and sweep your arms from your hips to overhead.
Superman pulldown	upper back, lats	Bodyweight	Beginner	Lie face down, arms overhead, and pull your elbows to your ribs.
Plank to downward dog	shoulders, core	Bodyweight	Beginner	From a high plank, push your hips up and back, then return.
Pull-up	back, biceps	Pull-up bar	Advanced	Start from a dead hang and pull your chest to the bar.
Chin-up	back, biceps	Pull-up bar	Intermediate	Palms facing you, chin over the bar.
Negative pull-up	back, biceps	Pull-up bar	Intermediate	Jump to the top, then lower for 3 to 5 seconds.
Dead hangtimed hold	grip, shoulders	Pull-up bar	Beginner	Hang with straight arms and shoulders engaged.
Dumbbell floor press	chest, triceps	Dumbbells	Beginner	Lie on the floor and press until your arms are straight.
Dumbbell bent-over row	back, biceps	Dumbbells	Beginner	Hinge at the hips, flat back, pull elbows to your ribs.
Single-arm dumbbell roweach side	back, biceps	Dumbbells	Beginner	Brace a hand on a bench or knee and row to your hip.
Dumbbell shoulder press	shoulders, triceps	Dumbbells	Beginner	Press overhead without arching your lower back.
Arnold press	shoulders	Dumbbells	Intermediate	Rotate palms from facing you to facing forward as you press.
Dumbbell lateral raise	shoulders	Dumbbells	Beginner	Raise to shoulder height with a slight bend in the elbows.
Dumbbell biceps curl	biceps	Dumbbells	Beginner	Keep elbows by your sides.
Hammer curl	biceps, forearms	Dumbbells	Beginner	Palms face each other throughout.
Overhead triceps extension	triceps	Dumbbells	Beginner	Lower the weight behind your head, elbows pointing up.
Renegade roweach side	back, core	Dumbbells	Advanced	Plank on the dumbbells and row without twisting your hips.
Dumbbell chest fly	chest	Dumbbells	Intermediate	Lie on the floor, open wide with soft elbows.
Kettlebell halo	shoulders, core	Kettlebell	Beginner	Circle the bell around your head, close to your body.
Single-arm kettlebell presseach side	shoulders	Kettlebell	Intermediate	Squeeze your glutes and press straight up.
Kettlebell roweach side	back	Kettlebell	Beginner	Hinge forward and pull the bell to your hip.
Band pull-apart	upper back, rear shoulders	Resistance band	Beginner	Arms straight, pull the band to your chest.
Band row	back, biceps	Resistance band	Beginner	Anchor the band and squeeze your shoulder blades.
Band chest press	chest, triceps	Resistance band	Beginner	Band behind your back, press forward.
Band overhead press	shoulders	Resistance band	Beginner	Stand on the band and press overhead.
Band biceps curl	biceps	Resistance band	Beginner	Stand on the band, elbows by your sides.
Band triceps pushdown	triceps	Resistance band	Beginner	Anchor high and push down until your arms are straight.
Band face pull	rear shoulders, upper back	Resistance band	Intermediate	Pull toward your face, elbows high.

Lower-body exercises (29)

Quads, hamstrings, glutes and calves.

Exercise	Muscles	Equipment	Level	Form tip
Bodyweight squat	quads, glutes	Bodyweight	Beginner	Sit back and down, knees tracking over your toes.
Reverse lungeeach side	quads, glutes	Bodyweight	Beginner	Step back and lower until both knees are bent about 90°.
Forward lungeeach side	quads, glutes	Bodyweight	Intermediate	Step forward, push back through your front heel.
Walking lungeeach side	quads, glutes	Bodyweight	Intermediate	Keep your torso tall as you travel.
Lateral lungeeach side	glutes, inner thighs	Bodyweight	Intermediate	Step wide, sit into one hip, other leg straight.
Curtsy lungeeach side	glutes, quads	Bodyweight	Beginner	Step one leg behind and across the other.
Sumo squat	inner thighs, glutes	Bodyweight	Beginner	Wide stance, toes out, chest up.
Glute bridge	glutes, hamstrings	Bodyweight	Beginner	Drive through your heels and squeeze at the top.
Single-leg glute bridgeeach side	glutes, hamstrings	Bodyweight	Intermediate	Keep your hips level as you lift.
Wall sittimed hold	quads	Bodyweight	Beginner	Back flat on the wall, knees at 90°.
Calf raise	calves	Bodyweight	Beginner	Rise onto your toes and lower slowly.
Step-upeach side	quads, glutes	Bench or chair	Beginner	Step onto a bench or sturdy step and stand tall.
Bulgarian split squateach side	quads, glutes	Bench or chair	Intermediate	Back foot on a bench, lower straight down.
Squat jumpjumping	quads, glutes, calves	Bodyweight	Intermediate	Land softly and go straight into the next squat.
Jumping lungeeach side, jumping	quads, glutes	Bodyweight	Advanced	Switch legs in the air and land softly.
Pistol squateach side	quads, glutes	Bodyweight	Advanced	Hold onto a door frame if you need balance.
Donkey kickeach side	glutes	Bodyweight	Beginner	On all fours, push one heel toward the ceiling.
Fire hydranteach side	glutes, outer hips	Bodyweight	Beginner	On all fours, lift one knee out to the side.
Good morning	hamstrings, lower back	Bodyweight	Beginner	Hands behind your head, hinge at the hips with a flat back.
Single-leg Romanian deadlifteach side	hamstrings, glutes	Bodyweight	Intermediate	Hinge forward on one leg, hips square.
Goblet squat	quads, glutes	Dumbbells or Kettlebell	Beginner	Hold the weight at your chest and squat deep.
Dumbbell Romanian deadlift	hamstrings, glutes	Dumbbells	Beginner	Push your hips back, weights close to your legs.
Dumbbell reverse lungeeach side	quads, glutes	Dumbbells	Intermediate	Hold the weights by your sides and step back.
Dumbbell sumo deadlift	glutes, inner thighs	Dumbbells or Kettlebell	Beginner	Wide stance, lift the weight between your legs.
Dumbbell calf raise	calves	Dumbbells	Beginner	Pause at the top of each rep.
Kettlebell deadlift	glutes, hamstrings	Kettlebell	Beginner	Hinge, grip the handle, stand up tall.
Band lateral walkeach side	glutes, outer hips	Resistance band	Beginner	Band above your knees, stay low as you step.
Band squat	quads, glutes	Resistance band	Beginner	Stand on the band, handles at your shoulders.
Band glute bridge	glutes	Resistance band	Beginner	Band above your knees, push your knees out.

Core and ab exercises (22)

Abs, obliques and lower back.

Exercise	Muscles	Equipment	Level	Form tip
Planktimed hold	abs, shoulders	Bodyweight	Beginner	Elbows under shoulders, squeeze your glutes.
Side plankeach side, timed hold	obliques	Bodyweight	Intermediate	Stack your feet and lift your hips high.
Dead bugeach side	deep core	Bodyweight	Beginner	Press your lower back into the floor as you extend.
Bird dogeach side	lower back, core	Bodyweight	Beginner	Reach opposite arm and leg, hips level.
Crunch	abs	Bodyweight	Beginner	Lift your shoulders, keep your chin off your chest.
Bicycle cruncheach side	abs, obliques	Bodyweight	Beginner	Elbow toward the opposite knee, slow and controlled.
Reverse crunch	lower abs	Bodyweight	Intermediate	Curl your hips off the floor, no swinging.
Lying leg raise	lower abs	Bodyweight	Intermediate	Lower your legs only as far as your back stays flat.
Hollow body holdtimed hold	abs	Bodyweight	Advanced	Lower back pressed down, arms and legs long.
Russian twist	obliques	Bodyweight	Intermediate	Lean back slightly and rotate from your ribs.
Flutter kickstimed hold	lower abs	Bodyweight	Intermediate	Small, quick kicks with your lower back down.
V-up	abs	Bodyweight	Advanced	Reach your hands to your feet at the top.
Superman holdtimed hold	lower back, glutes	Bodyweight	Beginner	Lift your chest and legs, look at the floor.
Plank up-down	core, shoulders	Bodyweight	Intermediate	Move from forearms to hands without rocking your hips.
Heel tapeach side	obliques	Bodyweight	Beginner	Lie with knees bent and reach side to side.
Sit-up	abs	Bodyweight	Beginner	Feet flat, roll up with control.
Bear planktimed hold	core, shoulders	Bodyweight	Intermediate	On all fours, lift your knees an inch off the floor.
Hanging knee raise	abs, grip	Pull-up bar	Intermediate	Lift your knees to your chest without swinging.
Weighted Russian twist	obliques	Dumbbells or Kettlebell	Intermediate	Hold the weight at your chest and rotate.
Dumbbell side bendeach side	obliques	Dumbbells	Beginner	Slide the weight down your leg and back up.
Pallof presseach side	obliques, deep core	Resistance band	Intermediate	Press the band straight out and resist the twist.
Kettlebell windmilleach side	obliques, shoulders	Kettlebell	Advanced	Bell locked overhead, hinge sideways, eyes on the bell.

Full-body exercises (14)

Compound moves that work several muscle groups at once.

Exercise	Muscles	Equipment	Level	Form tip
Burpeejumping	full body	Bodyweight	Intermediate	Chest to the floor, then jump with arms overhead.
Squat thrust	full body	Bodyweight	Beginner	A burpee without the jump or push-up. Step back if you need to.
Inchworm push-up	shoulders, chest, hamstrings	Bodyweight	Intermediate	Walk your hands out, do a push-up, walk back.
Walk-out burpee	legs, chest, core	Bodyweight	Beginner	Squat, walk your feet back to a plank, walk them in and stand up.
Crab reacheach side	glutes, shoulders, core	Bodyweight	Beginner	Sit with hands behind you, lift your hips and reach one arm overhead.
Bear crawl shoulder tapeach side	shoulders, core, quads	Bodyweight	Intermediate	Knees hovering, tap each shoulder without rocking your hips.
Sit-througheach side	core, shoulders, hips	Bodyweight	Intermediate	From a bear position, thread one leg under your body and reach.
Kettlebell swing	glutes, hamstrings, core	Kettlebell	Intermediate	Snap your hips forward and let the bell float.
Dumbbell thruster	legs, shoulders	Dumbbells	Intermediate	Squat, then drive up and press in one movement.
Squat to press	legs, shoulders	Dumbbells	Beginner	Squat, stand, then press overhead.
Man maker	full body	Dumbbells	Advanced	Push-up, row each side, squat clean and press.
Turkish get-upeach side	full body	Kettlebell	Advanced	Keep your eyes on the weight from floor to standing.
Dumbbell clean and press	full body	Dumbbells	Intermediate	Pull the weights to your shoulders, then press.
Kettlebell cleaneach side	full body	Kettlebell	Intermediate	Keep the bell close and let it rest on your forearm.

Cardio exercises (18)

Timed moves that raise your heart rate.

Exercise	Muscles	Equipment	Level	Form tip
Bear crawl	full body	Bodyweight	Intermediate	Knees an inch off the floor, opposite hand and foot.
Jumping jacksjumping	full body	Bodyweight	Beginner	Stay light on the balls of your feet.
Step jacks	full body	Bodyweight	Beginner	Step one foot out at a time as your arms go up.
High kneesjumping	legs, core	Bodyweight	Intermediate	Drive your knees to hip height, pump your arms.
Marching high knees	legs, core	Bodyweight	Beginner	March fast with knees high, no jumping.
Butt kicksjumping	hamstrings	Bodyweight	Beginner	Kick your heels toward your glutes.
Mountain climbers	core, shoulders	Bodyweight	Intermediate	Hands under shoulders, drive your knees in fast.
Skatersjumping	legs, glutes	Bodyweight	Intermediate	Bound side to side and land on one foot.
Jump ropejumping	calves, full body	Jump rope	Beginner	Small jumps, wrists doing the work.
Double-undersjumping	calves, full body	Jump rope	Advanced	The rope passes twice per jump.
Shadow boxing	shoulders, core	Bodyweight	Beginner	Light on your feet, hands up, punch with your hips.
Lateral shuffle	legs	Bodyweight	Beginner	Stay low and shuffle side to side.
Star jumpsjumping	full body	Bodyweight	Intermediate	Explode up into a star shape, land softly.
Tuck jumpsjumping	legs, core	Bodyweight	Advanced	Pull your knees to your chest at the top.
Plank jacksjumping	core, shoulders	Bodyweight	Intermediate	Jump your feet in and out while holding a plank.
Standing cross crunch	obliques	Bodyweight	Beginner	Bring your knee to the opposite elbow, alternating fast.
Fast step-ups	legs	Bench or chair	Beginner	Step up and down quickly on a low, stable step.
Cross-body mountain climbers	core, obliques	Bodyweight	Intermediate	Drive each knee toward the opposite elbow.

How the generator sets reps and times

Doses scale with your level. Hard bodyweight moves such as pull-ups and pistol squats get fewer reps, and EMOM reps are a little lower so each minute includes rest.

Level	Most strength moves	Hard moves	Holds	Cardio	EMOM	Intervals
Beginner	8 reps	4 reps	20 sec	30 sec	6 reps	30 sec on, 30 sec off
Intermediate	12 reps	6 reps	30 sec	40 sec	8 reps	40 sec on, 20 sec off
Advanced	15 reps	8 reps	45 sec	45 sec	10 reps	45 sec on, 15 sec off

Sets, reps and rest by goal

Typical ranges used in strength and conditioning. Use them to adjust a generated workout toward your goal.

Goal	Reps	Sets	Rest	Notes
Maximal strength	1–6	2–6	2–5 min	Heavy weight you can lift only a few times with good form.
Muscle size (hypertrophy)	6–12	3–6	30–90 sec	Moderate weight, finishing each set 1 to 3 reps short of failure.
Muscular endurance	12+	2–3	30 sec or less	Lighter weight or bodyweight, short rest. Circuits and AMRAPs fit here.
General fitness	8–15	1–3	1–2 min	A good starting point for beginners, 2 to 3 days a week.

How much exercise do you need?

The World Health Organization's 2020 physical activity guidelines. Moderate activity raises your heart rate and breathing; vigorous activity makes it hard to say more than a few words.

Who	Aerobic activity	Strength and balance
Children and teens (5–17)	An average of 60 minutes a day of moderate-to-vigorous activity, mostly aerobic.	Vigorous activity and muscle- and bone-strengthening activity on at least 3 days a week.
Adults (18–64)	150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, or a mix.	Muscle-strengthening activity for all major muscle groups on 2 or more days a week.
Older adults (65+)	The same as adults.	As adults, plus varied activity that trains balance and strength on 3 or more days a week to help prevent falls.
During pregnancy and after birth	At least 150 minutes of moderate aerobic activity a week, if there are no medical reasons not to.	A variety of aerobic and muscle-strengthening activities. Gentle stretching may also help. Check with your doctor or midwife.

Sample weekly workout plans

Ways to combine generated workouts into a week. Set the length, focus and format shown, then build a new workout each day.

Plan	Week	Why it works
Beginner, 3 days	Mon: 20-min full-body circuit (Beginner). Wed: 20-min full-body circuit. Fri: 30-min full-body circuit. Brisk 30-minute walks on 2 other days.	Covers the 2-day strength guideline, and the walks plus circuits add up to about 130 minutes of activity.
Busy schedule, 5 × 20 minutes	Mon: upper-body EMOM. Tue: cardio intervals. Wed: lower-body circuit. Thu: core Tabata. Fri: full-body AMRAP.	100 minutes in short sessions. Add a weekend walk, run or bike ride to reach 150.
Strength, 4 days	Mon: 45-min upper-body strength workout. Tue: 45-min lower-body strength workout. Thu: upper body again. Fri: lower body again. Sat: 30-min cardio intervals.	Each muscle group gets trained twice a week, with straight sets for strength and muscle.
Home HIIT, no equipment	Mon, Wed, Fri: 15-min Tabata. Tue, Thu: 30-min full-body circuit. Weekend: active rest, like a walk or yoga.	Short, intense sessions plus circuits for muscle. Keep at least one easy day between hard HIIT days.

Warm-up and cool-down

Every built workout can start with a warm-up and end with a cool-down, each 3 minutes for short workouts and 5 minutes for longer ones.

Warm-up moves (13)

Continuous, easy movement to raise your heart rate and loosen your joints.

Arm circles: Small circles growing bigger, then reverse.
Leg swings: Hold a wall and swing front to back.
Hip circles: Hands on hips, draw big circles both ways.
World's greatest stretch: Lunge, elbow to instep, then rotate and reach up.
Inchworm: Walk your hands out to a plank and back.
Cat-cow: Arch and round your back slowly with your breath.
Squat to overhead reach: Squat down, then stand and reach high.
Torso twists: Rotate gently side to side, arms loose.
Marching in place: Lift your knees and swing your arms.
Jog in place: Easy pace to raise your heart rate.
Walking knee hugs: Pull one knee to your chest, alternate.
Arm swings: Swing your arms open wide and across your chest.
Ankle circles: Draw slow circles with each foot.

Cool-down stretches (14)

Slow, held stretches with relaxed breathing. Never bounce.

Child's pose: Knees wide, sit back on your heels, arms long.
Standing quad stretch: Pull your heel to your glute, knees together.
Seated hamstring stretch: Reach toward your toes with a long spine.
Figure-four stretch: Lie on your back, ankle over the opposite knee, pull in.
Kneeling hip flexor stretch: Half-kneel and shift forward, squeezing your back glute.
Cross-body shoulder stretch: Pull one arm across your chest.
Overhead triceps stretch: Reach down your back and gently press the elbow.
Chest opener: Clasp your hands behind you and lift your chest.
Cobra stretch: Lie face down and press up gently, hips down.
Calf stretch: Hands on a wall, back heel pressed down.
Butterfly stretch: Soles together, let your knees fall open.
Supine spinal twist: Knees fall to one side, shoulders stay down.
Neck side stretch: Tilt your ear toward your shoulder, no pulling.
Downward dog: Hips high, press your heels toward the floor.

Deck of cards workout rules

A classic workout game: the deck decides the exercise and the reps, so you never know what's next.

Suit	Exercise type	Example
Spades	Lower body	Bodyweight squats
Hearts	Upper body	Push-ups
Diamonds	Core	Crunches
Clubs	Full body	Squat thrusts

Card values: 2–10 are worth their number, aces 11, and jacks, queens and kings 10 each (or 11, 12 and 13 for a harder game).
Totals: each suit adds up to 95 reps, so a full deck is 380 (or 404 with face cards as 11–13).
Deck sizes: full deck (52), half deck (26), and quick (13). The half and quick decks are random cards from a full shuffle.
Jokers: add two jokers as 30-second rest breaks, or make them a wild-card challenge with friends.
Example: if hearts is push-ups, the 7 of hearts means 7 push-ups and the king means 10 push-ups.

Exercises by equipment

What each piece of equipment adds. Bodyweight exercises are always included, and many moves work with more than one option.

Equipment	Exercises	Examples
Bodyweight	95	Push-up, Knee push-up, Wide push-up, Diamond push-up, Pike push-up, Plank shoulder tap
Dumbbells	22	Dumbbell floor press, Dumbbell bent-over row, Single-arm dumbbell row, Dumbbell shoulder press, Arnold press, Dumbbell lateral raise
Kettlebell	11	Kettlebell halo, Single-arm kettlebell press, Kettlebell row, Goblet squat, Dumbbell sumo deadlift, Kettlebell deadlift
Resistance band	11	Band pull-apart, Band row, Band chest press, Band overhead press, Band biceps curl, Band triceps pushdown
Pull-up bar	5	Pull-up, Chin-up, Negative pull-up, Dead hang, Hanging knee raise
Jump rope	2	Jump rope, Double-unders
Bench or chair	6	Incline push-up, Decline push-up, Bench dip, Step-up, Bulgarian split squat, Fast step-ups

Exercise safety tips

Simple habits that keep random workouts safe and effective.

Warm up first

Five minutes of easy movement raises your heart rate and body temperature and gets joints moving before harder work.

Form before speed

In AMRAP and Tabata, slow down rather than let your form break. Quality reps count; sloppy ones don't.

Pain means stop

Muscle burn and effort are normal. Sharp, joint or chest pain, dizziness or unusual breathlessness mean stop and get checked.

Choose easier versions

Knee or incline push-ups, step-backs instead of jumps, and shorter holds are all fine. Swap anything that doesn't feel right.

Build up gradually

Increase reps, weight or time a little each week rather than all at once.

Rest and recover

Leave at least a day between hard sessions for the same muscles, sleep well and drink water.

Features

More than a list of exercises: a timed plan you can start right away.

149 exercises

104 strength moves, 18 cardio moves, 13 warm-ups and 14 stretches, each with a form tip.

Complete workout plans

Warm-up, main block and cool-down, with reps, holds and rest timed to your chosen length.

Six workout formats

Circuit, straight sets, EMOM, AMRAP, Tabata and intervals.

Equipment aware

95 bodyweight exercises, plus dumbbell, kettlebell, band, pull-up bar, jump rope and bench moves.

Three levels

Beginner moves and doses for new exercisers, up to advanced moves like pull-ups, pistol squats and man makers.

Swap any exercise

Replace one move without rebuilding the whole workout.

Deck of cards workout

Built-in card dealer with running totals and a finish time.

Private and free

Runs in your browser with no sign-up and nothing uploaded.

Common use cases

Who uses a random workout generator, and how.

Home workouts

A fresh no-equipment or dumbbell workout every day without planning.

Gym days

Straight sets with dumbbells, kettlebells or bands when you don't have a program.

Beating boredom

Random exercises and formats keep training interesting so you keep showing up.

Coaches and PE teachers

Quick circuits, station lists and card games for classes and bootcamps.

Travel and hotel rooms

Bodyweight and no-jumping options for small, quiet spaces.

Office and lunch breaks

10- and 15-minute sessions that fit between meetings.

Group challenges

Deck of cards workouts and AMRAP scores for friends or teams to compete on.

Beginners

Beginner exercises, lower reps and longer rest, with a form tip for every move.

Busy parents

Short, complete workouts you can start the moment you get a free window.

How this compares

When to use this tool, and when something else fits better.

vs. a fixed program

A structured program is best for steady progress on specific lifts. Use this for variety, home days or when you don't have a plan.

vs. fitness apps

Apps add video, tracking and coaching, often behind a subscription. This is free, instant and needs no account.

vs. a personal trainer

A trainer can check your form and adapt to injuries. This gives you a sensible plan but can't watch you move.

vs. AI chatbots

Chatbots can write workouts but may get timing wrong or invent exercises. Every exercise here is from a checked list and every plan is timed.

vs. Random Sport Generator

The sport generator suggests a sport to try or play. This builds a workout you can do right now.

vs. Spin the Wheel

A wheel picks from a list you type. This already knows the exercises, doses and timing.

Integrity notes

How the exercises, doses and guidelines were put together.

Not medical advice

This is general fitness information. If you have a health condition, injury, are pregnant or haven't exercised in a while, check with a doctor first.

Doses are starting points

Reps and times are typical for each level. If a set feels too easy or too hard, change the weight, reps or exercise.

Time estimates

Timings assume about 40 seconds per set or station, short switches between exercises and the rest shown. Your actual time will vary.

Guidelines sourced

Weekly activity targets come from the World Health Organization's 2020 guidelines, which match the US Physical Activity Guidelines for adults.

Rep ranges

Sets, reps and rest by goal follow common strength-and-conditioning ranges. They are guides, not strict rules.

Nothing is stored

Your workouts and card results stay in your browser tab. Randomness comes from your browser's secure random number generator.

Glossary

Workout terms used on this page.

AMRAP

As many rounds (or reps) as possible in a set time.

EMOM

Every minute on the minute: start a set at the top of each minute and rest for what's left.

Tabata

A HIIT protocol of 20 seconds of all-out work and 10 seconds of rest, repeated 8 times for 4 minutes.

HIIT

High-intensity interval training: short bursts of hard effort alternated with rest or easy movement.

Circuit

A series of exercises done one after another with little rest, then repeated.

Superset

Two exercises done back to back with no rest between them.

Rep

Repetition: one complete movement of an exercise, such as one squat.

Set

A group of reps done without stopping, such as 12 squats.

RPE

Rate of perceived exertion: how hard an effort feels, usually on a scale of 1 to 10.

Progressive overload

Gradually increasing weight, reps, sets or difficulty over time so your body keeps adapting.

Compound exercise

A move that works several joints and muscle groups at once, such as a squat, push-up or thruster.

DOMS

Delayed-onset muscle soreness: stiffness that usually peaks 24 to 72 hours after unfamiliar or hard exercise.

Frequently asked questions

How does the random workout generator work?+

Can I get a workout with no equipment?+

What is a good 20-minute workout?+

What's the difference between a circuit, EMOM, AMRAP and Tabata?+

What is a Tabata workout?+

What is an EMOM workout?+

What does AMRAP mean?+

How many sets and reps should I do?+

How much exercise do I need each week?+

How long should a workout be?+

What is the deck of cards workout?+

How many reps is a full deck of cards workout?+

Is the random workout generator good for beginners?+

What is a good quiet workout with no jumping?+

Do I need to warm up and cool down?+

Are random workouts effective?+

Is the random workout generator free and safe to use?+

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