Workout wheel formats
- Quick 10: spin ten times and do each exercise. Tally mode counts the rounds.
- EMOM: spin at the start of every minute and do the move for the rest of that minute.
- Family fitness: everyone spins in turn and the whole family does the move.
- PE warm-up: project the wheel in full screen and let pupils take turns spinning.
Customise your workout
Change reps to match your fitness, add equipment moves (kettlebell swings, band pulls), or weight the ones you need most, like "20 squats*2". Add a "Rest" slice so you get a lucky break now and then.
A 15-minute wheel workout
- Warm up for three minutes: march on the spot, circle your arms, and do a few slow squats.
- Spin the wheel. Work for 40 seconds, then rest for 20 while you spin again.
- Repeat for ten spins, which takes ten minutes.
- If the wheel lands on Rest, take the full minute off.
- Cool down for two minutes with slow walking and gentle stretches.
Tally mode counts how often each exercise has come up, so you can see at the end which muscles did the most work.
Exercises by area
To build a balanced wheel, take two or three moves from each row. None of them needs equipment.
| Area | Moves to add |
|---|---|
| Legs | Squats, lunges, wall sit, glute bridges, calf raises |
| Upper body | Push-ups, tricep dips, shoulder taps, pike push-ups |
| Core | Plank, sit-ups, mountain climbers, dead bugs, side plank |
| Cardio | Jumping jacks, high knees, burpees, skaters, shadow boxing |
Easier and harder versions
| Move | Make it easier | Make it harder |
|---|---|---|
| Push-up | On your knees, or against a wall | Feet raised on a step |
| Squat | Sit down to a chair and stand up | Jump at the top |
| Plank | On your knees | Lift one leg |
| Burpee | Step back instead of jumping | Add a push-up at the bottom |
| Lunge | Hold a chair for balance | Jumping lunges |
Warm up first, keep the movements controlled, and stop if anything hurts. If you have an injury or a health condition, check with a doctor or physiotherapist before starting a new routine.
Frequently asked questions
How long should a wheel workout last?
Ten to twenty minutes is plenty for a home session. Ten spins of 40 seconds of work and 20 seconds of rest, plus a warm-up and cool-down, comes to about fifteen minutes.
Can children use the workout wheel?
Yes. Swap in playful moves such as star jumps, frog jumps, bear crawls and hopping, keep each turn short, and let them spin the wheel themselves.
Can I change the exercises and reps?
Yes. Edit any line in the Entries box, like "30 squats" instead of "20 squats", and the wheel updates instantly.
Is this suitable for beginners?
Yes. Lower the reps, add more rest slices, and stop if anything hurts. Check with a professional if you have health concerns.