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FREE WORKOUT GENERATOR

Turn what you have into a workout you can use.

Choose your time, equipment, and optional muscle focus. Get a practical starting workout with sets, repetitions, rest, and concise form cues—without creating an account.

  • Instant results
  • Five equipment modes
  • Mobile-friendly
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  1. 1PreviewYour workout is ready below
  2. 2AdjustChange time, equipment, or focus
  3. 3Start freeSign in only when you are ready to track
BUILD IT AROUND TODAY

Make this workout yours.

Change any input. Your starting workout updates immediately—no account required.

01 Time available
02 Equipment available
03 Optional muscle focus

Leave every muscle unselected for a balanced session.

YOUR STARTING PLAN

Your custom workout

30MIN
Dumbbells + BodyweightBalanced full body
  1. 01
    Bodyweight squatBodyweight · Quadriceps + Glutes

    Keep your whole foot grounded and sit between your hips.

    SETS
    3
    REPS
    10–15
    REST
    60s
  2. 02
    Push-upBodyweight · Chest + Triceps + Shoulders

    Keep ribs and hips moving as one line.

    SETS
    3
    REPS
    6–12
    REST
    60s
  3. 03
    Glute bridgeBodyweight · Glutes + Hamstrings

    Finish by squeezing your glutes without arching your back.

    SETS
    3
    REPS
    12–15
    REST
    45s
  4. 04
    High-to-low plankBodyweight · Core

    Keep your hips quiet as you move between your hands and forearms.

    SETS
    3
    REPS
    6–10 / side
    REST
    45s
  5. 05
    Dead bugBodyweight · Core

    Move only as far as you can keep your lower back quiet.

    SETS
    3
    REPS
    6–10 / side
    REST
    45s

General fitness information, not medical advice. Stop if a movement causes pain, dizziness, or unusual shortness of breath.

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