Workout wheel
Spin for a random bodyweight exercise with the reps already set, such as 20 squats, 10 push-ups or a 30-second plank. Spin again after each one and you have a no-equipment circuit you can do in a living room, a garden or a PE hall. Edit the reps to suit your level.
Press Spin, click the wheel, or press Ctrl + Enter.
Results
- Your results will appear here.
How to do a workout wheel circuit
Warm up
Spend five minutes walking, marching on the spot or doing gentle arm circles and leg swings.
Spin and do it
Spin, do the exercise shown with good form, then rest while you spin again.
Set a number of rounds
Decide in advance: for example eight spins for a short session, or fifteen for a longer one.
Cool down
Finish with a few minutes of easy walking and gentle stretches for the muscles you used.
Before you start: a safety note
This wheel is for general fitness fun, not a training plan or medical advice. Warm up first, choose reps you can do with good form, and stop if you feel pain, dizziness or unusual shortness of breath. If you have a heart condition, an injury, are pregnant, or have not exercised in a long time, check with a doctor or physiotherapist before starting a new routine. Children should exercise with an adult nearby.
How does a workout wheel work?
Each slice is one exercise with its amount built in. Spin, do it, spin again. The randomness keeps a home workout from getting stale and removes the temptation to skip the moves you dislike. The time it takes to spin and read the pop-up works as a short rest between exercises.
The default mix balances legs (squats, lunges, calf raises), upper body (push-ups, chair dips), core (plank, crunches, superman holds) and a few moves to raise your heart rate (jumping jacks, high knees, skaters).
How do I change the exercises for my level?
Press Edit as text and rewrite any line. Beginners might change “10 push-ups” to “10 wall push-ups” or “8 knee push-ups”, and swap burpees for step-back burpees without the jump. If you want more of a challenge, raise the numbers or add harder moves such as jump squats. Keep the reps in the name, so nobody has to guess.
To make some exercises come up more often, tick Use weights. Giving the core moves a weight of 2, for instance, puts extra focus there without changing the rest of the wheel.
Workout wheel ideas for groups and classes
PE teachers and club coaches use a spinner to make warm-ups less predictable. Put the wheel on a projector in Full screen and have the whole group do each spin together. For a team game, split the class with the team picker wheel and let each team take turns spinning a challenge for the other team. Spinner wheel games for classrooms has more active ideas.
At a desk job, a few spins at lunch make a quick movement break. Swap floor exercises for ones you can do in work clothes, such as calf raises and wall sits.
Randomising the reps too
For variety, remove the numbers from the slices so they only name the move, then use a second tool for the count: roll two dice with the dice roller and do that many reps, or spin a 5 to 20 range on the number wheel. It is a good way to keep a family session unpredictable, and children love rolling the dice for the grown-ups.
Frequently asked questions
Is the workout wheel safe for beginners?
It can be, if you edit it to your level. Lower the reps, choose easier versions such as wall push-ups, and rest whenever you need to. If you have a health condition or injury, check with a doctor before starting.
How long is a workout wheel session?
That is up to you. Eight spins usually take around ten to fifteen minutes including rests, and fifteen spins roughly double that. Add a warm-up at the start and a cool-down at the end.
Does the wheel time the plank and wall sit?
No. The wheel only chooses the exercise. Use a stopwatch or a phone timer for timed moves, or count slowly to thirty out loud.
Can I stop the same exercise coming up twice in a row?
Tick Remove the winner after each spin in Settings. Each exercise then leaves the wheel after you do it, so sixteen spins give you every exercise once. Press Reset to default to restore them.
Can kids use the workout wheel?
Yes, with an adult nearby. Choose simple moves like jumping jacks, squats and high knees, lower the numbers, and keep it playful. It works well as a rainy-day activity or a PE warm-up.