Random workout generator
Pick a goal, how many minutes you have and a pace. The generator builds a list of bodyweight exercises, one per work-and-rest slot, without repeating a move until the whole pool has been used.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Choose a goal: full body (every move), strength, cardio or core.
- Enter how many minutes you have, from 5 to 60.
- Pick a pace: 30 s work and 30 s rest for easy, 40 / 20 for steady, 45 / 15 for hard.
- Press Generate workout, then work through the list with any interval timer, or copy it.
How the list is built
The number of exercises is the workout length divided by one work-and-rest slot, rounded down. Each of the three paces uses a 60 second slot, so minutes equal exercises. The pool for the goal is shuffled and used once before any exercise repeats.
Worked example
Goal core, 10 minutes, 40 / 20 pace: 10 × 60 ÷ 60 = 10 exercises. The core pool has 11 moves, so all ten picks are different. Press the button again for a different order and selection.
Safety
Warm up for a few minutes first, keep the movements controlled and stop if you feel sharp pain, dizziness or chest discomfort. This is a generic suggestion and not medical advice.
Frequently asked questions
Do I need any equipment?
No. Every exercise in the pool uses only your body weight. A mat or a soft floor is helpful for the lying and plank moves.
How does the generator pick exercises?
It shuffles the pool for your goal and uses each move once before any repeats, then reshuffles so that the same move never comes twice in a row. The workout is different every time you press the button.
How many exercises will I get?
One per work-and-rest slot. All three paces use a 60 second slot (30+30, 40+20 or 45+15), so a 20 minute workout has 20 exercises. Only the balance between work and rest changes.
Is this workout right for me?
It is a random suggestion, not a personal programme. Choose easier variations, fewer minutes or the 30 / 30 pace if you are new to exercise, and ask a doctor first if you have a heart, joint or other health condition.
Does the page keep my workouts?
No. Nothing is stored or sent anywhere. Use the copy button if you want to keep a list.