Move, eat & sleep · about 10-45 min
Workout Builder
Tell it how long you have, what equipment you own and what you want, and get a warm-up, main set and cool-down. Start the guided player, swap any exercise, and log it to see your week add up.
- Free, no sign-up
- Saved only on this device
- Export anytime
What you get
- Bodyweight, band and dumbbell exercises with cues
- Warm-up, main work and cool-down every time
- Guided player: big timer, rest, skip, chime
- Joint-friendly and no-jumping options
- Workout log with weekly minutes and streak
Your entries are saved in this browser only. They are never sent to us. Clear your browser data or use Your data on the dashboard to export, import or erase them.
General information, not medical advice
This tool gives general estimates and ideas for healthy adults. It is not medical advice and does not diagnose, treat or prescribe. Talk to a doctor before starting a new exercise or eating plan, especially if you have a health condition, are pregnant, or have a history of disordered eating. If something hurts or feels wrong, stop.