Bored of the same routine? This workout wheel picks a full-body bodyweight move with a set number of reps or seconds, from squats and push-ups to burpees and mountain climbers. Spin, do the exercise, spin again, and you have a varied session without writing a plan.
When to use it
Short on time at home, you can build a fifteen minute circuit by spinning eight times and repeating the list twice with a short rest between rounds.
Workout partners and small groups can take turns pressing spin, which keeps everyone moving and stops one person from always choosing their favorite exercise.
Coaches and PE teachers can project the wheel in full screen for a warm-up game where the class does whatever lands.
Ideas
- An every-minute challenge where you spin at the top of each minute and rest for whatever time is left.
- A deck-style session where you spin, then roll the dice and do that many rounds of the move.
- A desk break wheel for working from home, with one quick spin every hour to get off the chair.
Variations
- Remove burpees and squat jumps for a low-impact version that is kinder to knees and downstairs neighbors.
- Weight the moves you need most, for example 10 push-ups*3 when you are working toward your first full set.
- Switch to count wins mode during a session to see which exercises came up most, then aim for balance next time.
Tips
- Warm up with a few minutes of marching or light jogging in place before the first spin.
- Change the reps to suit your level. The numbers on the wheel are a starting point, not a test.
- Stop if anything hurts, and check with a doctor before starting a new exercise routine if you have a health condition or injury.
- Keep water nearby and leave a little room around you so you can move without bumping into furniture.
Make it yours
Change any entry, weight or color above, or open a copy of this wheel to edit and share as your own. This page always keeps its original entries.