Ways to use this list
- Exercise snack at your desk: spin once an hour and do the move for 30 seconds, using Quiet, no jumping so nobody downstairs hears a thing.
- Build a circuit: set Winners to 8 for eight different moves, do each for 40 seconds with 20 seconds rest, then go round twice for 16 minutes.
- Rainy day with kids: press Kids (animal moves), let them spin, then everyone crawls, hops or balances together.
- PE warm-up: project the wheel and the class does each spin for 30 seconds while you set out the equipment.
- Dice workout: spin a move here and roll the dice generator; the roll times five is the number of reps.
Press Spin the wheel, tap the game or press the Space bar. Change the list in the box as you
like: add your own, delete what doesn't suit you, or write *2 after an entry to give it double the
chance. The game buttons switch the same list to a duck race, hat, claw machine and more.
The full list (44 entries)
- Squats
- Sumo squats
- Lunges
- Reverse lunges
- Side lunges
- Glute bridges
- Calf raises
- Wall sit
- Step-ups
- Push-ups
- Knee push-ups
- Wall push-ups
- Chair dips
- Plank shoulder taps
- Arm circles
- Back extension hold
- Plank
- Side plank
- Bird dog
- Dead bug
- Crunches
- Bicycle crunches
- Flutter kicks
- Leg raises
- Russian twists
- Hollow hold
- Jumping jacks
- Star jumps
- High knees
- Butt kicks
- Burpees
- Skater hops
- Jogging on the spot
- Shadow boxing
- Jump squats
- Tuck jumps
- Lateral shuffles
- Mountain climbers
- Bear crawl
- Crab walk
- Frog jumps
- Bunny hops
- Inchworms
- Flamingo balance
📖 Related guide: How to make fair random teams
Questions people ask
How is this different from the workout wheel?
The workout wheel gives a set number of reps, like 20 squats, for a quick ready-made session. This generator lists exercises by name and body area, so you choose the time or reps yourself.
How long should I do each exercise for?
A common pattern is 30 to 45 seconds of work and 15 to 30 seconds of rest, but go at a pace that feels right for you. Skip any move that hurts or feels unsafe, and stop if you feel unwell.
Which exercises are good for kids?
Press Kids (animal moves): bear crawls, crab walks, frog jumps and bunny hops feel like play, need space rather than equipment, and turn easily into a race.
Can I do all of these without equipment?
Yes. Every move uses only your body weight; step-ups need a sturdy bottom stair and chair dips a stable chair that will not slide. A mat or carpet makes the floor moves more comfortable.
How can I make a move easier or harder?
Most moves have a gentler and a tougher version. Swap push-ups for knee or wall push-ups, hold a chair back during squats, or step instead of jumping in star jumps. To make a move harder, slow it down, pause at the bottom, or switch squats for jump squats.