Ways to use this list
- Ten-minute circuit: set Winners to 5, do the five exercises in order with 20 seconds of rest between them, and go round twice.
- PE class: put the wheel on the projector, and a different student spins each move of the warm-up.
- Family fitness: everyone does the exercise the wheel picks.
- Team battle: teams score a point for each exercise completed.
- Desk break at work or school: press Beside a desk mid-afternoon and do two spins without changing out of your day clothes.
- Upstairs flat or a late evening: press No jumping so the neighbours below hear nothing, and work through lunges, planks and shadow boxing instead.
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 (32 entries)
- 20 squats
- 10 push-ups
- 30-second plank
- 20 lunges
- 15 burpees
- 30 jumping jacks
- 20 mountain climbers
- 15 sit-ups
- 30-second wall sit
- 20 high knees
- 10 tricep dips (chair)
- 20 glute bridges
- 30-second side plank (each side)
- 20 calf raises
- 15 jump squats
- 20 bicycle crunches
- 30-second skater jumps
- 10 inchworms
- 20 heel flicks
- 30-second bear crawl
- 10 chair squats
- 10 desk push-ups
- 20 arm circles
- 30-second shadow boxing
- 30-second march on the spot
- 20 seated knee raises
- 10 bird dogs (each side)
- 20 dead bugs
- 20 plank shoulder taps
- 20 standing knee-to-elbow crunches
- 20 Russian twists
- 30-second fast feet
📖 Related guide: How to make fair random teams
Questions people ask
How long should the workout be?
For most people, 10–20 minutes is a good start: about one exercise per minute with short rests. Stop if anything hurts.
Can I make it easier or harder?
Yes: press Beginner for lower numbers, or edit the list yourself, for example 5 push-ups instead of 10, and save your own version. For a harder session, go round a circuit three times or cut the rests to 10 seconds.
Which exercises can I do beside a desk?
Press Beside a desk: chair squats, desk push-ups, calf raises, arm circles, seated knee raises, shadow boxing and a wall sit all work in everyday clothes. Use a sturdy chair that cannot roll for squats and dips, and only lean on a desk that is pushed against a wall.
Why are some exercises timed and others counted?
Holds such as planks and wall sits are easier to time than to count, and fast moves like skater jumps or fast feet are hard to count accurately. Everything else uses reps. If you prefer one system, change the numbers: 40 seconds of squats works as well as 20 squats.
Is this medical or training advice?
No. It's a fun way to pick exercises. If you have a health condition, check with a doctor before starting new exercise.