OneTaskBy Tim King · Updated
Random Workout Generator
Bodyweight or Dumbbell Circuits From 5 to 90 Minutes With Warm-Up and Cool-Down
OneTask is free, with no sign-up, and built by one person.
If this tool saved you time, a coffee helps keep new ones coming.
How the Random Workout Generator works
This random workout generator builds a timed circuit for any length from 5 to 90 minutes. Choose full body, lower body, upper body, core or cardio, bodyweight only or with dumbbells, and set your work and rest intervals. Each workout comes with a warm-up, a round list and a cool-down.
How the random workout generator works
The tool picks different exercises at random from its list of 28 moves, filtered by your focus and equipment, then repeats that set as rounds. Each exercise gets one work interval followed by one rest interval. The formula for the number of rounds is floor(minutes × 60 ÷ (exercises × (work + rest))), with minutes − 6 in place of minutes, and the main block lasts rounds × exercises × (work + rest) seconds.
First example. A 20-minute full-body workout with 6 exercises at 40 seconds on and 20 off has one round of 6 × 60 = 360 seconds. Six minutes go to the warm-up and cool-down, which leaves 840 seconds, so it fits floor(840 ÷ 360) = 2 rounds, a 12-minute main block with 8 minutes of actual work.
Second example. A classic Tabata block is 8 exercises at 20 seconds on and 10 off. One round takes 8 × 30 = 240 seconds. A 10-minute session leaves 4 minutes once the warm-up and cool-down are taken out, so it is exactly one round.
How many exercises can you choose from? It depends on the filters: 8 lower-body, 8 upper-body, 6 core and 6 cardio moves, of which 7 need dumbbells. The stats show the size of the pool for your settings.
Main-block length for common interval formats (warm-up and cool-down not included)
| Work / rest | Exercises | Rounds | Main block | Share of time working |
|---|---|---|---|---|
| 20 s / 10 s | 8 | 1 | 4 min | 67% |
| 20 s / 10 s | 8 | 2 | 8 min | 67% |
| 20 s / 10 s | 8 | 4 | 16 min | 67% |
| 30 s / 15 s | 6 | 3 | 13 min 30 s | 67% |
| 30 s / 30 s | 6 | 3 | 18 min | 50% |
| 40 s / 20 s | 5 | 3 | 15 min | 67% |
| 40 s / 20 s | 6 | 3 | 18 min | 67% |
| 40 s / 20 s | 6 | 4 | 24 min | 67% |
| 45 s / 15 s | 6 | 3 | 18 min | 75% |
| 45 s / 15 s | 8 | 3 | 24 min | 75% |
| 30 s / 30 s | 8 | 2 | 16 min | 50% |
| 50 s / 10 s | 6 | 3 | 18 min | 83% |
| 60 s / 30 s | 5 | 3 | 22 min 30 s | 67% |
| 60 s / 30 s | 6 | 4 | 36 min | 67% |
| 30 s / 10 s | 10 | 2 | 13 min 20 s | 75% |
| 40 s / 20 s | 10 | 3 | 30 min | 67% |
| 20 s / 40 s | 6 | 4 | 24 min | 33% |
| 45 s / 15 s | 5 | 5 | 25 min | 75% |
| 60 s / 0 s | 5 | 3 | 15 min | 100% |
| 30 s / 15 s | 12 | 2 | 18 min | 67% |
| 40 s / 20 s | 8 | 4 | 32 min | 67% |
| 50 s / 10 s | 10 | 3 | 30 min | 83% |
Tips and pitfalls
Keep the warm-up even when time is short, because cold muscles and joints are where most home-workout strains happen. Beginners do better with equal work and rest, such as 30 on and 30 off, and can step up to 40 and 20 as fitness improves. Stop if anything hurts sharply, and check with a doctor before starting if you have a heart condition, an injury or are pregnant.
FAQ
How does the random workout generator pick exercises?
It filters its list by your focus and equipment, then draws the number of exercises you asked for at random without repeats. The same set is used for every round, so you learn the moves in round one and push harder after that.
Can I do these workouts without equipment?
Yes. "Bodyweight only" uses moves such as squats, push-ups, lunges, planks and mountain climbers that need nothing but floor space. Choose Dumbbells to add moves such as goblet squats, rows and shoulder presses.
What work and rest intervals should I use?
Beginners often start with 30 seconds of work and 30 of rest. A common intermediate format is 40 on and 20 off, and Tabata uses 20 on and 10 off. Longer rest suits strength, shorter rest suits conditioning.
Is the warm-up included in the workout length?
Yes. The length you enter is the whole session. The 3-minute warm-up and 3-minute cool-down come out of it, and the rounds fill the time that is left. The stats show the main block time and the time spent actually working.
How often should I do a random workout?
Most guidance for adults suggests at least 150 minutes of moderate activity a week plus muscle strengthening on two days. Two or three 20 to 30 minute circuits a week, with rest days between hard sessions, is a sensible start.
See also: all Lists & Lines tools, Writing & Editing, Markdown & HTML, Ciphers & Alphabets.
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