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Home workout generator
Pick your level, what you want to train and how long you have. Get a no-equipment workout you can do at home right now, with a simple timer.
- Free to use
- No sign-up
- Runs in your browser
- Nothing you type is sent anywhere
Your workout
Workout
General exercise guidance, not medical advice. Choose an easier version if anything hurts.
Want to save this and come back to it? Storm Fitness keeps everything on your own device. See Storm Fitness.
Make it a habit, not a one-off
Storm Fitness turns single workouts into a full challenge, with a plan for every day, a guided player and progress you can see.
- Beginner to advanced home programs
- Guided player with rest timers
- Habits, streaks and personal bests
- Measurements and progress photos
One payment. No subscription. Works offline and your data stays on your device.
How to use this workout
Warm up for three to five minutes first: march in place, roll your shoulders and do a few easy squats. Then work through the list, one exercise after another, with a short rest between each. Repeat for the number of rounds shown.
Choosing your level
Beginner keeps reps and holds short with longer rests. Intermediate and advanced add volume and cut rest. If you can finish every round with good form, move up a level next time.
How often to train
Most people do well with five or six active days a week, mixing full body, lower, upper and core days, plus at least one rest day.
No equipment needed
Every exercise uses your body weight, a sturdy chair or a stair. Clear a little floor space and you are ready.
Read more: 30 day home workout challenge: how to plan it and track progress.
Frequently asked questions
Can I get fit with no equipment?
Yes. Body weight training builds strength and fitness, especially in the first months. Progress by adding reps, rounds or harder variations.
How long should a home workout be?
Twenty to thirty minutes is enough for most people when done consistently. Ten minutes is better than skipping.
Is the timer accurate for rep exercises?
For rep based exercises the timer allows about three seconds per rep. Go at your own pace.
Can I follow a full program?
Storm Fitness includes 30, 60 and 90-day home programs with a guided player and progress tracking.
More free tools
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