A 20-minute workout
- Warm up for 5 minutes: march on the spot, arm circles, gentle squats.
- Spin, do the exercise, then rest for 30 seconds.
- Keep spinning for 15 minutes.
- Cool down with 5 minutes of walking and stretching.
Make it easier or harder
- Easier: do push-ups on your knees or against a wall, and halve the numbers.
- Harder: double the reps, or cut the rest to 15 seconds.
- Focus: remove the exercises you want less of. Add the ones you want more of twice.
- Gym version: replace the list with your own, like 10 kettlebell swings or 500m row.
Exercise for a class or team
Teachers use it for a quick brain break: spin once and the whole class does it. Teams can spin one at the start of a stand-up. For a group game, put everyone on the wheel of names and whoever it lands on picks the next exercise.
Questions
Do I need any equipment?
No. Tricep dips need a sturdy chair or step. Everything else needs only floor space.
Is this a training plan?
No. It is a fun way to pick exercises. If you have an injury or a health condition, check with a professional first, and stop if anything hurts.
Can I add my own exercises?
Yes. Clear the list and add yours, with reps or a time in the same entry.
More ready-made wheels
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