Workout wheel: spin your training
No plan, no excuses: the workout wheel picks your next exercise and reps – all you have to do is move.
Source: W3C Recommendation, W3C Web Cryptography API – getRandomValues(). Updated: .
How it is calculated
The wheel holds twelve exercises you can do without equipment in a small space. Each has 8.33% chance (1 in 12). The reps are aimed at beginners with a basic level of fitness – adjust them in the text box to suit you.
The exercises in brief
- Push-ups: hands shoulder-width apart, body in a straight line, lower your chest towards the floor. Easier: on your knees or with hands on a table edge.
- Squats: feet hip-width, push your hips back, knees track over your toes, heels stay down. Easier: sit down onto a chair and stand back up.
- Plank: elbows under shoulders, brace your stomach and glutes, don't let your lower back sag. Easier: knees on the floor.
- Jumping jacks: jump your feet apart while raising your arms overhead, then back. Easier: no jump – step one leg out to the side at a time.
- Lunges: take a big step forward, lower the back knee towards the floor, keep your upper body upright. Easier: shorter step, hold on to a wall.
- Mountain climbers: from a high plank, drive your knees towards your chest in turn. Easier: slowly, without hopping.
- Crunches: lie on your back, knees bent, lift your shoulders slightly off the floor without pulling on your neck. Easier: hands sliding along your thighs, smaller movement.
- Burpees: squat down, jump your feet back into a plank, return to the squat, jump up. Easier: step your feet back instead of jumping, skip the final jump.
- Wall sit: back against the wall, knees at roughly a right angle, as if sitting on an invisible chair. Easier: sit higher.
- Glute bridges: lie on your back, feet flat, lift your hips until knees, hips and shoulders form a line. Easier: lift only halfway.
- Side plank: on one forearm, body straight and sideways, keep your hips up. Easier: rest the bottom knee on the floor.
- Superman raises: lie face down, arms forward, briefly lift arms and legs together, eyes on the floor. Easier: lift only arms or only legs.
How a wheel workout runs
- Warm up for five minutes: march on the spot, arm circles, easy squats.
- Spin, do the exercise, rest 30 to 60 seconds.
- Repeat for 10 rounds – about 15 to 20 minutes depending on your rests.
- Finish with a few minutes of gentle stretching.
Want more balance? Put weaker areas on the wheel more often, e.g. 20 squats *2. With 13 shares, squats then come up 15.38% of the time and every other exercise 7.69%.
Safety note
This page offers general ideas and is not medical or therapeutic advice. If you have a medical condition, are pregnant, injured or returning after a long break, check with a doctor first. Stop immediately if you feel pain, dizziness or shortness of breath. Good form matters more than the number of reps.
Frequently asked questions
How often does each exercise come up?
With twelve entries, each exercise has 8.33%. Every spin is independent, so the same exercise can appear twice in a row – do it again or simply spin once more.
Do I need equipment?
No. Everything uses your own bodyweight; a mat makes floor exercises more comfortable, and you need a clear bit of wall for the wall sit.
How do I adjust it to my level?
Edit the numbers right in the text box, e.g. "5 push-ups" instead of 10 or "45 s plank" instead of 30 s. Swap out any exercise that doesn't suit you for your own.
How long does a workout wheel session take?
With 10 rounds, 30 to 60 seconds of rest and a five-minute warm-up, about 20 to 25 minutes. Short on time? Spin 5 rounds.
Can I get each exercise only once?
Yes. Switch on "Remove the winning entry from the wheel" and every exercise comes up once per set. After twelve spins you have done them all; "Put drawn entries back" starts the next set.
Is this the same as an ab wheel?
No. An ab wheel (ab roller) is a piece of gym equipment. This workout wheel is a spinner that picks your next exercise at random – no equipment needed.
Can I use it for PE class or a group?
Yes. Put the wheel on a projector or whiteboard and everyone does the exercise it lands on. Adjust exercises and reps to the age and level of the group first.
Can I randomize the number of rounds?
Yes – use the random number generator between 6 and 12, or the dice roller plus a fixed base number.
Sources and legal basis
- W3C Recommendation: W3C Web Cryptography API – getRandomValues()
- MDN Web Docs – Crypto.getRandomValues()
As of: · Editorial policy
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