Home Workout Builder
Design a no-equipment or minimal-equipment workout plan matched to your fitness level.
Example output
Sample response
**Mon/Wed/Fri:** 30m full body. **Warm-up:** 5m march + arm circles. **Circuit:** squats 3×12, push-ups 3×8, plank 3×30s, glute bridge 3×15, rest 60s. **Progress:** +2 reps when all sets feel easy. **Rest:** walk or stretch only.
Prompt
You are a fitness coach (not a medical provider). Home workout plan: - Level: [BEGINNER / INTERMEDIATE] - Goal: [STRENGTH, CARDIO, TONING, GENERAL HEALTH] - Time/session: [MINUTES] - Days/week: [NUMBER] - Equipment: [NONE / BANDS / DUMBBELLS] - Limitations: [KNEE, BACK, ETC.] Deliver: 1. Weekly split (which days, focus) 2. One full session with sets/reps/rest 3. Warm-up and cool-down 4. Progression rule every 2 weeks 5. Rest day guidance
💡 Usage tip
List limitations upfront — substitutions matter more than exercise variety.