Workout Wheel: 90 Bodyweight Exercises With Reps

Spin a no-equipment exercise with its reps, stop if it hurts, and check with a doctor if unsure.

Workout Wheel: 90 Bodyweight Exercises With Reps

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Spin 1 · number 3

10 Push-ups

Upper body · On the floor · Chest, shoulders and arms.

Each winner leaves the wheel before the next spin.

89 of 90 exercises left on the wheel.

Numbers on the wheel

  1. 10 Wall Push-ups
  2. 10 Knee Push-ups
  3. 10 Push-ups
  4. 8 Wide Push-ups
  5. 8 Diamond Push-ups
  6. 8 Staggered Push-ups
  7. 10 Shoulder Taps each side
  8. 10 Plank Up-downs
  9. 12 Supermans
  10. 10 Prone Y Raises
  11. 10 Reverse Snow Angels
  12. 30 seconds of Arm Circles
  13. 12 Wall Angels
  14. 30 seconds of Crab Walk
  15. 15 Bodyweight Squats
  16. 12 Sumo Squats
  17. 15 Squat Pulses
  18. 30 second Squat Hold
  19. 10 Forward Lunges each leg
  20. 10 Reverse Lunges each leg
  21. 10 Side Lunges each side
  22. 8 Curtsy Lunges each leg
  23. 20 Walking Lunges
  24. 10 Split Squats each leg
  25. 45 second Wall Sit
  26. 20 Standing Calf Raises
  27. 10 Single-leg Calf Raises each leg
  28. 15 Glute Bridges
  29. 10 Single-leg Glute Bridges each leg
  30. 12 Donkey Kicks each leg
  31. 12 Fire Hydrants each side
  32. 15 Side-lying Leg Raises each side
  33. 12 Clamshells each side
  34. 12 Standing Side Leg Lifts each leg
  35. 8 Single-leg Deadlifts each leg
  36. 12 Bodyweight Good Mornings
  37. 30 second Forearm Plank
  38. 20 second Side Plank each side
  39. 20 second Knee Side Plank each side
  40. 10 Plank Hip Dips each side
  41. 10 Bird-dogs each side
  42. 10 Dead Bugs each side
  43. 15 Crunches
  44. 12 Reverse Crunches
  45. 20 Bicycle Crunches
  46. 10 Toe Touch Crunches
  47. 15 Sit-ups
  48. 10 V-ups
  49. 12 Lying Leg Raises
  50. 20 Flutter Kicks
  51. 20 Russian Twists
  52. 16 Heel Taps
  53. 20 second Hollow Hold
  54. 12 Pelvic Tilts
  55. 20 Standing Knee-to-elbow Crunches
  56. 12 Standing Oblique Crunches each side
  57. 30 Jumping Jacks
  58. 30 Step Jacks
  59. 60 seconds of Marching in Place
  60. 30 seconds of High Knees
  61. 30 seconds of Butt Kicks
  62. 60 seconds of Shadow Boxing
  63. 30 seconds of Invisible Jump Rope
  64. 10 Squat Jumps
  65. 10 Star Jumps
  66. 12 Jump Lunges
  67. 20 Skater Hops
  68. 30 seconds of Mountain Climbers
  69. 20 Plank Jacks
  70. 30 seconds of Bear Crawl
  71. 8 Burpees
  72. 8 No-jump Burpees
  73. Child's Pose for 45 seconds
  74. 10 slow Cat-Cows
  75. Cobra Stretch for 15 seconds
  76. Thread the Needle, 5 each side
  77. Kneeling Hip Flexor Stretch, 30 s a side
  78. Figure Four Stretch, 30 s each side
  79. Lying Hamstring Stretch, 30 s each leg
  80. Knees to Chest for 30 seconds
  81. Lying Spinal Twist, 30 s each side
  82. Seated Butterfly Stretch for 30 seconds
  83. Seated Straddle Stretch for 30 seconds
  84. Side-lying Quad Stretch, 30 s each side
  85. Standing Quad Stretch, 30 s each leg
  86. Standing Calf Stretch, 30 s each leg
  87. Overhead Triceps Stretch, 20 s each arm
  88. Cross-body Shoulder Stretch, 20 s each
  89. Standing Chest Stretch for 30 seconds
  90. Standing Side Reach, 20 s each side

Results

  1. 1. 10 Push-ups

Tip: the space bar and the Enter key spin the wheel, and so does a tap on the wheel itself. Press again to skip to the result.

Next step Spin 1 to 10 for the number of roundsMake a wheel with your own reps

Workout Wheel: 90 Bodyweight Exercises With Reps: how it works

This workout wheel lands on one of 90 bodyweight exercises with a rep count or a hold time, such as 15 Bodyweight Squats or a 30 second Forearm Plank. Nothing needs equipment beyond the floor and, for seven moves, a wall. The list is for healthy adults. Stop if it hurts; check with a doctor if unsure.

Turn five spins into a circuit

One workout wheel spin makes a desk break. For a session, stay in Elimination and spin five times: nothing repeats, and the numbered results list is your circuit. For a balanced set, spin once each from Upper body, Lower body, Core and Cardio, then finish with Stretch and cool down. Rest a minute and go round twice more.

How the 90 exercises were chosen

This is the site's own list, under everyday gym-class names. It leaves out jumps onto things, handstands, headstands, anything that puts the head below the hips, neck exercises and anything needing a bar, a bench or a partner. Easier picks holds 28 moves with no jump, nothing balanced on one leg and no full push-up or plank position. It is a place to start, not a fitness rating.

Tips

  • At the office or in a park, take your exercise wheel spin from On your feet, no mat: all 38 moves are done standing, seven of them at a wall.
  • Neighbors downstairs? Eight moves say Jumping in their line and two say Running on the spot. Spin again when one lands, or use Easier picks, which holds none of them.
  • A team warm-up wants a random workout wheel, not a plan: put it on the big screen in Normal mode and everyone does whatever lands.

Questions and answers

Why does the page not explain how to do each exercise?

Form needs a demonstration from a qualified trainer, not two lines of text under a wheel. Every move is listed under its everyday name, so searching that name finds videos from trainers and physiotherapists. If a move is new to you, watch one first or spin again.

How long does a five-spin circuit take?

Roughly 12 to 18 minutes for three rounds. Most results take 30 to 60 seconds, so one round of five is three to five minutes with the changeovers, and a minute of rest after each round adds three more. Moves marked each side take twice as long as their number suggests.

Are the rep counts right for me?

They are this site's starting suggestions for a healthy adult, not medical advice. To set your own, open My list and type one line per exercise with your numbers, such as 20 Push-ups. The list stays in this browser.

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All 90 exercises

Upper body 14

  • 10 Knee Push-ups Upper body · On a mat · Chest, shoulders and arms, with the knees down.
  • 10 Plank Up-downs Upper body · On the floor · Forearms to hands and back. Arms, shoulders and core. Lead with each arm 5 times.
  • 10 Prone Y Raises Upper body · On a mat · Lying face down, arms in a Y. Upper back and shoulders.
  • 10 Push-ups Upper body · On the floor · Chest, shoulders and arms.
  • 10 Reverse Snow Angels Upper body · On a mat · Lying face down. Upper back and shoulders.
  • 10 Shoulder Taps each side Upper body · On the floor · From the top of a push-up. Shoulders and core. 20 taps in all.
  • 10 Wall Push-ups Upper body · On your feet, at a wall · Chest, shoulders and arms. The lightest push-up on the wheel.
  • 12 Supermans Upper body · On a mat · Lying face down. Back and shoulders.
  • 12 Wall Angels Upper body · On your feet, at a wall · Back against the wall. Shoulders and upper back.
  • 30 seconds of Arm Circles Upper body · On your feet · Shoulders. 15 seconds forward, 15 back.
  • 30 seconds of Crab Walk Upper body · On the floor · Arms and shoulders. You need a clear strip of floor.
  • 8 Diamond Push-ups Upper body · On the floor · Hands together under the chest. Most of the work moves to the backs of the arms.
  • 8 Staggered Push-ups Upper body · On the floor · One hand forward, one back. 4 each way round.
  • 8 Wide Push-ups Upper body · On the floor · Hands wider than the shoulders. More chest, less arm.

Cardio 16

  • 10 Squat Jumps Cardio · On your feet · Jumping. Thighs and glutes.
  • 10 Star Jumps Cardio · On your feet · Jumping. Whole body.
  • 12 Jump Lunges Cardio · On your feet · Jumping. Thighs and glutes. 6 each leg.
  • 20 Plank Jacks Cardio · On the floor · Jumping, feet only, from a plank. Core and shoulders.
  • 20 Skater Hops Cardio · On your feet · Jumping side to side. Legs and balance. 10 each way.
  • 30 Jumping Jacks Cardio · On your feet · Jumping. Whole body.
  • 30 seconds of Bear Crawl Cardio · On the floor · Whole body. You need a clear strip of floor.
  • 30 seconds of Butt Kicks Cardio · On your feet · Running on the spot, heels up behind. Legs and lungs.
  • 30 seconds of High Knees Cardio · On your feet · Running on the spot. Legs and lungs.
  • 30 seconds of Invisible Jump Rope Cardio · On your feet · Jumping. Calves and lungs. No rope needed.
  • 30 seconds of Mountain Climbers Cardio · On the floor · From the top of a push-up. Whole body.
  • 30 Step Jacks Cardio · On your feet · The jumping jack arm swing with a step to the side, so one foot is always down. Quiet.
  • 60 seconds of Marching in Place Cardio · On your feet · Knees up, arms swinging. Quiet.
  • 60 seconds of Shadow Boxing Cardio · On your feet · Arms, shoulders and lungs. Quiet.
  • 8 Burpees Cardio · On the floor · Jumping. Whole body. Floor to standing and back.
  • 8 No-jump Burpees Cardio · On the floor · Step the feet back and in, and stand up with no jump. Whole body. Quiet.

Stretch and cool down 18

  • 10 slow Cat-Cows Stretch · On a mat · On hands and knees. Back.
  • Child's Pose for 45 seconds Stretch · On a mat · Kneeling. Back and hips.
  • Cobra Stretch for 15 seconds Stretch · On a mat · Lying face down. Abs and the front of the hips.
  • Cross-body Shoulder Stretch, 20 s each Stretch · On your feet · Shoulders. 20 seconds each arm.
  • Figure Four Stretch, 30 s each side Stretch · On a mat · Lying on your back. Hips and glutes.
  • Kneeling Hip Flexor Stretch, 30 s a side Stretch · On a mat · The front of the hips. 60 seconds in all.
  • Knees to Chest for 30 seconds Stretch · On a mat · Lying on your back. Lower back.
  • Lying Hamstring Stretch, 30 s each leg Stretch · On a mat · Lying on your back. The backs of the thighs.
  • Lying Spinal Twist, 30 s each side Stretch · On a mat · Lying on your back. Back and hips.
  • Overhead Triceps Stretch, 20 s each arm Stretch · On your feet · The backs of the arms.
  • Seated Butterfly Stretch for 30 seconds Stretch · On a mat · Inner thighs.
  • Seated Straddle Stretch for 30 seconds Stretch · On a mat · Inner thighs and the backs of the thighs.
  • Side-lying Quad Stretch, 30 s each side Stretch · On a mat · The fronts of the thighs.
  • Standing Calf Stretch, 30 s each leg Stretch · On your feet, at a wall · Calves. Hands on the wall.
  • Standing Chest Stretch for 30 seconds Stretch · On your feet · Hands clasped behind your back. Chest and shoulders.
  • Standing Quad Stretch, 30 s each leg Stretch · On your feet, at a wall · The fronts of the thighs. One hand on the wall for balance.
  • Standing Side Reach, 20 s each side Stretch · On your feet · The sides of the body.
  • Thread the Needle, 5 each side Stretch · On a mat · On hands and knees. Upper back and shoulders.

Core 20

  • 10 Bird-dogs each side Core · On a mat · On hands and knees, opposite arm and leg. Abs, back and glutes.
  • 10 Dead Bugs each side Core · On a mat · Lying on your back, opposite arm and leg. Abs.
  • 10 Plank Hip Dips each side Core · On a mat · From a forearm plank. The sides of the waist.
  • 10 Toe Touch Crunches Core · On a mat · Lying on your back, legs up. Abs.
  • 10 V-ups Core · On a mat · Abs. The hardest sit-up on the wheel.
  • 12 Lying Leg Raises Core · On a mat · Lower abs and hip flexors.
  • 12 Pelvic Tilts Core · On a mat · Lying on your back, knees bent. Deep abs and lower back.
  • 12 Reverse Crunches Core · On a mat · Lower abs.
  • 12 Standing Oblique Crunches each side Core · On your feet · The sides of the waist. 24 in all.
  • 15 Crunches Core · On a mat · Abs.
  • 15 Sit-ups Core · On a mat · Abs and hip flexors.
  • 16 Heel Taps Core · On a mat · Lying on your back, knees bent. The sides of the waist. 8 each side.
  • 20 Bicycle Crunches Core · On a mat · Abs and the sides of the waist. 10 each side.
  • 20 Flutter Kicks Core · On a mat · Lying on your back. Lower abs. 10 each leg.
  • 20 Russian Twists Core · On a mat · Seated, no weight. The sides of the waist. 10 each way.
  • 20 second Hollow Hold Core · On a mat · Lying on your back. Abs. A hold, not reps.
  • 20 second Knee Side Plank each side Core · On a mat · The sides of the waist, with the knees down. 40 seconds in all.
  • 20 second Side Plank each side Core · On a mat · The sides of the waist. 40 seconds in all.
  • 20 Standing Knee-to-elbow Crunches Core · On your feet · Abs and the sides of the waist. 10 each side.
  • 30 second Forearm Plank Core · On a mat · Abs and back. A hold, not reps.

Lower body 22

  • 10 Forward Lunges each leg Lower body · On your feet · Thighs and glutes. 20 in all.
  • 10 Reverse Lunges each leg Lower body · On your feet · Thighs and glutes. 20 in all.
  • 10 Side Lunges each side Lower body · On your feet · Inner thighs and glutes. 20 in all.
  • 10 Single-leg Calf Raises each leg Lower body · On your feet, at a wall · Calves. One hand on the wall for balance.
  • 10 Single-leg Glute Bridges each leg Lower body · On a mat · Lying on your back. Glutes and the backs of the thighs.
  • 10 Split Squats each leg Lower body · On your feet · Feet stay where they are for the whole set. Thighs and glutes.
  • 12 Bodyweight Good Mornings Lower body · On your feet · No weight. Backs of the thighs and lower back.
  • 12 Clamshells each side Lower body · On a mat · Lying on your side, knees bent. Hips and glutes.
  • 12 Donkey Kicks each leg Lower body · On a mat · On hands and knees. Glutes.
  • 12 Fire Hydrants each side Lower body · On a mat · On hands and knees. Hips and glutes. Some gyms call these dirty dogs.
  • 12 Standing Side Leg Lifts each leg Lower body · On your feet, at a wall · Hips. One hand on the wall for balance.
  • 12 Sumo Squats Lower body · On your feet · Wide stance, toes turned out. Inner thighs and glutes.
  • 15 Bodyweight Squats Lower body · On your feet · Thighs and glutes.
  • 15 Glute Bridges Lower body · On a mat · Lying on your back. Glutes and the backs of the thighs.
  • 15 Side-lying Leg Raises each side Lower body · On a mat · Lying on your side. Hips.
  • 15 Squat Pulses Lower body · On your feet · Small moves at the bottom of a squat. Thighs.
  • 20 Standing Calf Raises Lower body · On your feet · Calves. A hand on a wall helps with balance.
  • 20 Walking Lunges Lower body · On your feet · Thighs and glutes. You need a clear strip of floor, or turn round every few steps.
  • 30 second Squat Hold Lower body · On your feet · Thighs and glutes. A hold, not reps.
  • 45 second Wall Sit Lower body · On your feet, at a wall · Thighs. A hold, not reps.
  • 8 Curtsy Lunges each leg Lower body · On your feet · Glutes and thighs. 16 in all.
  • 8 Single-leg Deadlifts each leg Lower body · On your feet · No weight. Backs of the thighs, glutes and balance.

How this list was compiled: Original list written for this site on 2026-09-18 and rewritten on 2026-09-19: 90 bodyweight exercises under the names in everyday use, chosen and grouped by this site. It is not taken from any organization's exercise library and no outside text, rating or image is reproduced. A core of the names (push-up and the wall push-up, squat, lunge, plank, crunch, sit-up, leg raise, calf raise, jumping jack, burpee, Russian twist, bridge, side-lying leg raise and the dirty dog, listed here as Fire Hydrants) was checked against en.wikipedia.org/wiki/Calisthenics on 2026-09-19. The body areas, the On your feet, no mat group (38 moves done standing, some with a hand on a wall) and the Easier picks group are this site's own tagging. Easier picks is a selection of 28 strength and cardio moves with no jump, nothing balanced on one leg and no full push-up or plank position; it is a place to start, not a fitness rating. Every jump says Jumping in its line (8 moves), and the two moves that run on the spot say so. Nothing needs equipment: the floor, and for 7 moves a wall. Left out on purpose: jumps onto things, handstands, headstands and any move that puts the head below the hips, neck exercises, and anything needing a bar, a bench, a chair or a partner. The lines say what a move works and where it is done, never how to do it; form needs a qualified trainer or a demonstration. Rep counts and hold times are this site's own starting suggestions for a healthy adult, not medical advice. Stop if it hurts; check with a doctor if unsure. Licence: own work