How to use the workout wheel
- Pick a focus: full body, upper body, lower body, core or cardio.
- Spin and do the exercise.
- Rest 30 to 60 seconds, then spin again. Five to eight spins make a quick workout.
Workout ideas
- 10-minute blast: spin every minute and do the exercise until the next spin.
- Family challenge: everyone does the same exercise.
- Classroom brain break: use Cardio for a two-minute energy boost.
- No repeats: tick Remove the winner to get through every exercise once.
Stay safe
These are common bodyweight exercises, but this page is not medical or fitness advice. Warm up first, go at your own pace, and stop if anything hurts. If you have a health condition, an injury or are pregnant, check with a doctor before starting a new exercise routine.
Full body
- 20 squats
- 10 push-ups
- 30 jumping jacks
- 20 lunges
- 30-second plank
- 10 burpees
- 20 mountain climbers
- 15 glute bridges
- 30 seconds of high knees
- 10 squat jumps
Upper body
- 10 push-ups
- 10 wide push-ups
- 10 chair dips
- 20 arm circles
- 20 plank shoulder taps
- 10 pike push-ups
- 15 superman lifts
- 10 knee push-ups
Lower body
- 20 squats
- 20 lunges
- 15 glute bridges
- 20 calf raises
- 30-second wall sit
- 10 squat jumps
- 12 side lunges
- 20 donkey kicks
Core
- 30-second plank
- 20 crunches
- 20 bicycle crunches
- 15 leg raises
- 20-second side plank each side
- 20 Russian twists
- 10 V-ups
- 20 dead bugs
Cardio
- 30 jumping jacks
- 30 seconds of high knees
- 10 burpees
- 20 mountain climbers
- 30 seconds of butt kicks
- 20 skaters
- 30 seconds of jogging on the spot
- 15 star jumps
Questions
Do I need equipment?
No. Every exercise uses body weight only; chair dips need a sturdy chair.
Can I change the reps?
Yes. Edit any line in the options box, for example change 10 push-ups to 5 push-ups.