Quick start
How to use the workout wheel
Set the workout wheel's filters once, then either spin for a single move or let the timer run a whole session.
Choose muscle groups
Under Exercises, press the groups you want. All 8 are on by default.
Add your equipment
Press each piece of kit you have. No equipment is on by default, and the wheel rebuilds after every change.
Pick a level
Beginner, Intermediate or Advanced. Each level keeps the easier moves too.
Spin or start the timer
Press Spin for one move; the popup shows its muscle group, equipment and a suggested amount. Or choose a preset and press Start workout.
Exercises you type into the Entries box stay on the wheel when the filters change. They spin like any other move, but the popup has no suggested amount for them.
The library
84 moves on the exercise wheel
Every exercise has 1 muscle group, 1 piece of equipment and 1 level, and the workout wheel shows only the moves that match all three filters. The list is our own, built from common bodyweight, dumbbell, band, kettlebell and bench moves.
- 84Exercises48 beginner, 26 intermediate, 10 advanced
- 45Need no equipmentJust floor space
- 8Muscle groupsFull body covers cardio moves
- 27One side at a timeAmounts say “each side”
| Filter | Choices | How it works |
|---|---|---|
| Muscle groups | Legs, Glutes, Core, Chest, Back, Shoulders, Arms, Full body | Pick any mix of groups. |
| Equipment you have | No equipment, Dumbbells, Resistance band, Kettlebell, Bench or chair | A move appears only when you have its equipment. |
| Level | Beginner, Intermediate, Advanced | Includes your level and every easier one. |
Pressing a filter rebuilds the wheel at once, and Undo in the Entries box brings back the last wheel.
Your kit
How many moves your setup puts on the wheel
With every muscle group on, the workout wheel holds 23 moves for a beginner with no equipment and all 84 for an advanced setup with everything. More slices mean more variety from spin to spin. The starting setup is that 23-move beginner wheel.
| Equipment pressed | Beginner | Intermediate | Advanced |
|---|---|---|---|
| No equipment | 23 moves | 39 moves | 45 moves |
| No equipment + bench or chair | 26 moves | 44 moves | 51 moves |
| No equipment + resistance band | 34 moves | 50 moves | 56 moves |
| No equipment + dumbbells | 33 moves | 55 moves | 63 moves |
| Everything | 48 moves | 74 moves | 84 moves |
Turning off muscle groups shrinks these numbers. A legs-only beginner wheel with no equipment has 5 moves, which is fine for one quick round but repeats fast in a long session.
How much
Suggested reps and time by level
The popup suggests an amount for each spin of the workout wheel: more reps or longer holds as the level goes up. These are our own starting points, not a prescription.
| Level | Rep moves | Holds and timed moves | Example |
|---|---|---|---|
| Beginner | 8–10 reps | 20 seconds | Plank: hold for 20 seconds |
| Intermediate | 10–15 reps | 30 seconds | Plank: hold for 30 seconds |
| Advanced | 15–20 reps | 45 seconds | Plank: hold for 45 seconds |
72 rep moves
Counted in reps, such as bodyweight squat, reverse lunge, split squat. During the timer the cue reads “Steady, controlled reps”.
5 holds
Held still, such as wall sit, plank, side plank. The timer cue reads “Hold a steady position”.
7 timed moves
Kept going for the time, such as flutter kick, arm circles, jumping jacks. The cue reads “Keep moving at a pace you can hold”.
Moves done one side at a time say “each side”, and during a timed round their cue is “Switch sides halfway”. Do fewer if your form slips, and more if the last reps still feel easy. In the interval timer the work time replaces the suggestion.
Interval timer
A workout generator with a built-in interval timer
The timer counts work, rest and rounds, and spins the wheel for the next exercise during each rest. The next move is on screen before the work starts, so nobody waits for the wheel.
| Preset | Work | Rest | Rounds | Work : rest | Total, no get-ready |
|---|---|---|---|---|---|
| Tabata 20/10 × 8 | 20 s | 10 s | 8 | 2:1 | 3:50 |
| 30/30 × 10 | 30 s | 30 s | 10 | 1:1 | 9:30 |
| 40/20 × 10 | 40 s | 20 s | 10 | 2:1 | 9:40 |
| 45/15 × 8 | 45 s | 15 s | 8 | 3:1 | 7:45 |
Get ready
A countdown before round 1. The first spin happens here.
Work
The exercise name stays on screen with a progress bar and a short cue.
Rest
The wheel spins for the next round, and the panel shows “Next”.
Rounds run from 1 to 50. The default plan is 40/20 × 10 with a 10-second get-ready: 9:50 in all. Timer spins take up to 3 seconds, and with no rest the wheel spins for 1 second as each round starts. There is no rest after the last round, so the totals skip it.
Tabata
What Tabata timing means
Tabata timing is 8 rounds of 20 seconds of work and 10 seconds of rest, about 4 minutes in all. The name comes from a 1996 study led by Izumi Tabata in Medicine & Science in Sports & Exercise.
In that study, 7 people rode a cycle ergometer for 7 to 8 bouts of 20 seconds at very high effort, about 170% of their VO2max. Each bout was followed by 10 seconds of rest. They trained 5 days a week for 6 weeks. The study abstract on PubMed has the details.
The workout wheel's Tabata 20/10 × 8 preset copies that timing with bodyweight moves. It runs 3:50, because the timer skips the rest after round 8. Add the default 10-second get-ready and it is 4:00. Push only as hard as your own fitness allows.
Variety
Why No repeats matters on a short wheel
With No repeats on, each picked move sits out until every exercise on the wheel has had a turn. It is on by default and works whenever Spin a new exercise every round is ticked.
Chance that separate spins of the 23-move starting wheel repeat at least one move
- 24.1%In 4 spins
- 50.9%In 6 spins
- 74.8%In 8 spinsOne Tabata or 45/15 workout
- 90%In 10 spinsOne 40/20 × 10 workout
This is the birthday problem in gym clothes: by 6 spins a repeat is already more likely than not. On the workout wheel, No repeats takes that chance to zero for the first 23 rounds. With more rounds than moves, the panel warns that exercises come back after every 23. Turn off Spin a new exercise every round to do 1 move for the whole workout. Every pick, including the timer's spins, comes from your browser's crypto.getRandomValues before the wheel turns; see how the wheel's fairness is tested.
Full list
All 84 exercises on the workout wheel
The library covers 8 muscle groups and 5 equipment choices. Names marked (I) are intermediate and (A) advanced; all the others are beginner moves.
| Muscle group | No equipment | Dumbbells | Resistance band | Kettlebell | Bench or chair |
|---|---|---|---|---|---|
| Legs | Bodyweight squat, Wall sit, Reverse lunge, Split squat, Calf raise, Lateral lunge (I), Jump squat (I), Jump lunge (A), Pistol squat (A) | Goblet squat, Dumbbell reverse lunge (I) | Banded squat | – | Step-up, Bulgarian split squat (I) |
| Glutes | Glute bridge, Donkey kick, Fire hydrant, Single-leg glute bridge (I), Single-leg Romanian deadlift (I) | Dumbbell Romanian deadlift (I), Dumbbell glute bridge | Banded side step, Banded clamshell | Kettlebell deadlift | Hip thrust (I) |
| Core | Plank, Dead bug, Bird dog, Crunch, Bicycle crunch, Side plank (I), Russian twist (I), Lying leg raise (I), Plank shoulder tap (I), Flutter kick (I), Hollow hold (A), V-up (A) | – | Banded Pallof press | – | – |
| Chest | Knee push-up, Push-up (I) | Dumbbell floor press, Dumbbell floor fly (I) | Banded chest press | – | Incline push-up, Decline push-up (A) |
| Back | Superman hold, Reverse snow angel, Prone Y raise | Dumbbell bent-over row, Single-arm dumbbell row, Renegade row (A) | Banded row, Band pull-apart | – | – |
| Shoulders | Arm circles, Plank to downward dog, Pike push-up (I) | Dumbbell shoulder press, Dumbbell lateral raise, Arnold press (I) | Banded overhead press, Banded face pull | Kettlebell halo (I) | – |
| Arms | Diamond push-up (A), Plank up-down (I) | Dumbbell biceps curl, Hammer curl, Overhead triceps extension, Dumbbell skull crusher (I) | Banded biceps curl, Banded triceps extension | – | Bench dip |
| Full body | Jumping jacks, High knees, Inchworm, Shadow boxing, Mountain climber (I), Squat thrust (I), Skater jump (I), Bear crawl (I), Burpee (A) | Dumbbell thruster (I), Dumbbell snatch (A) | – | Kettlebell swing (I), Turkish get-up (A) | – |
Ideas
Workout wheel ideas for home, class and the office
The same exercise wheel, sometimes called workout roulette, works for a solo session or a gym full of kids. These settings are good starting points.
Living-room session
Ten minutes before work with no kit at all. No repeats keeps every round fresh.
PE class
Put the wheel on the projector. The whole class does whatever move it lands on.
Boot camp
Dumbbells for everyone, with bodyweight moves mixed in for variety.
Desk break
One quick spin between meetings, done in work clothes.
For a family challenge, kids take turns pressing Spin on a beginner wheel of legs, core and full-body moves. For stations or relay races, split the class first with the random team generator, and choose who leads the next move with the random name picker. Prefer cards to a wheel? A deck-of-cards workout on the random card generator turns each card's number into reps.
Before you start
Warm up, then spin: a short safety note
The workout wheel picks moves at random. It knows nothing about your body, your injuries or your limits, so you stay in charge of what you actually do.
Habits for every session
- Warm up first. A few minutes of easy movement, such as marching in place and arm circles.
- Skip what doesn't suit you. If a spin lands on a move you can't do safely, press Spin again.
- Stop if something feels wrong. Pain, dizziness, chest discomfort or unusual shortness of breath all mean stop.
- Clear the space. Use a bench or chair that can't slide, and leave room around you before jumping moves.
Not medical advice
This page gives general exercise ideas only. If you have a health condition or an injury, or you are pregnant, ask a doctor or physical therapist before you start.
FAQ
Workout wheel FAQ
Is the workout wheel free?
Yes. Every filter and the interval timer are free, with no account. Your settings stay in this browser.
Can I work out with no equipment?
Yes. Keep only No equipment pressed. 45 of the 84 exercises need nothing but floor space.
Can I add my own exercises to the workout wheel?
Yes. Type them in the Entries box, one per line. They stay on the wheel when you change the filters.
Will the same exercise come up twice?
Not in a timed workout with No repeats on, until every exercise has had a turn. Single spins with the Spin button can repeat, because each spin is independent.
Does the timer keep going if I switch tabs?
Yes. The clock follows real time, so it is correct when you come back. Beeps can be late or missing while the tab is in the background.
Can I turn the beeps off?
Yes. Untick the beeps option in the timer, or switch on Mute all sounds in Customize to silence the whole wheel.
Can I show the timer in full screen?
Yes. Start a workout and press Full screen. The timer box sits in a corner next to the wheel.
Can I save the workout I just did?
Yes. When the workout ends, Copy workout copies every round’s move. The session also appears in the Results tab.
Last updated · Written and tested by Melissa T. Brown