Workout Generator
A random home workout for your time, focus and level, with a timer.
About this tool
Choose how long you have (10โ45 minutes), a focus (full body, legs and glutes, upper body, core or cardio), your level and whether you train for time or reps, and tick if you have dumbbells. The tool builds a workout: a three-minute warm-up, a circuit of exercises with form tips, the number of rounds that fits your time, and a cool-down. Press Start for a follow-along interval timer with beeps. Nothing is stored.
How the workouts are built
Circuit training moves straight from one exercise to the next with short rests, combining strength and cardio in a short session. Each workout starts with a warm-up to raise your heart rate and loosen joints, then a circuit drawn from a library of bodyweight and dumbbell moves matched to your focus and level, so a full-body workout includes legs, upper body, core and cardio. Work and rest intervals scale with level: beginners do 20 seconds of work and 40 of rest, intermediate 30/30 and advanced 40/20, or 8, 12 or 15 reps. Rounds repeat to fill your time, with a minute's rest between them, and a cool-down of stretches finishes the session. Health guidance, including from the WHO and NHS, suggests adults aim for at least 150 minutes of moderate activity a week plus muscle-strengthening on two or more days. Honest limits: good form matters more than speed or reps, and harder isn't always better. Stop if you feel pain (as opposed to effort), dizziness or chest discomfort. Scale moves down whenever needed, and talk to a doctor before starting if you're new to exercise, pregnant or have a health condition. Not medical advice. The interval timer, the workout log and the calories burned calculator are related, and Heart rate zones explained: how they're calculated and what each one trains explains training intensity.
Frequently asked questions
What is a good 20-minute home workout?
A warm-up, three rounds of a four-exercise bodyweight circuit (such as squats, push-ups, dead bugs and jumping jacks), and a cool-down.
Do I need equipment?
No. Every workout can be done with bodyweight only. Tick the dumbbell box to add dumbbell moves.
How often should I work out?
Guidelines suggest 150 minutes of moderate activity a week plus strength training on two or more days.
Is anything stored?
No. Workouts are generated in your browser and nothing is saved or sent. This isn't medical advice.