Prefer to pick your own exercises? Tap together a custom routine, set the reps for each move, and grab a shareable link the moment you're done.
Exercise Reference
| Exercise | How to do it | Level |
|---|---|---|
| Push-ups | Lower your chest to the floor, elbows tucked in, then push back up. | Intermediate |
| Squats | Feet shoulder-width apart, sit your hips back like you're reaching for a chair, then stand tall again. | Beginner |
| Plank | Forearms and toes on the ground, hips level, core braced. Just hold still. | Beginner |
| Lunges | Step forward and drop your back knee toward the floor until both legs hit roughly ninety degrees, then rise. | Beginner |
| Sit-ups | Knees bent, feet flat, curl up toward your knees. | Beginner |
| Burpees | Squat, kick into a plank, add a push-up if you're feeling brave, then jump back up and clap overhead. | Advanced |
| Jumping Jacks | Feet and arms out, feet and arms in, the one everyone already knows. | Beginner |
| Mountain Climbers | From a plank, drive your knees toward your chest one after the other, fast. | Intermediate |
| Glute Bridges | Knees bent, feet flat, lift your hips up and squeeze at the top. | Beginner |
| Wall Sit | Slide down a wall until your knees are at ninety degrees, and just... stay there. | Beginner |
| Bear Crawl | Hands and feet on the floor, knees hovering just above it, crawl forward a few steps and then back. | Intermediate |
| Bicycle Crunches | Elbow to opposite knee, back and forth, like you're pedaling a bike lying down. | Intermediate |
| Bird Dog | On hands and knees, extend one arm forward and the opposite leg back at the same time, hold briefly, then switch sides. | Beginner |
| Broad Jumps | Swing your arms back, then jump forward as far as you can, landing soft with both feet. | Advanced |
| Bulgarian Split Squats | Rear foot up on a bench or chair, front leg does the work as you lower straight down and drive back up. | Expert |
| Butt Kicks | Jog on the spot but kick your heels back up toward your glutes with every step. | Beginner |
| Calf Raises | Rise onto your toes as high as you can, hold a beat, then ease back down. | Beginner |
| Crab Walk | Sit with hands behind you, feet flat, lift your hips up and walk forward on your hands and feet, facing the ceiling. | Intermediate |
| Curtsy Lunges | Step one leg diagonally behind the other like a curtsy, bend both knees, then push back to standing. | Intermediate |
| Dead Bug | On your back, arms and knees pointed at the ceiling, slowly lower one arm and the opposite leg toward the floor, then switch. | Beginner |
| Decline Push-ups | Feet up on a chair or step, hands on the floor, lower and press back up. The incline, in reverse, that turns up the difficulty. | Advanced |
| Diamond Push-ups | Hands together under your chest in a diamond shape, lower down, push back up. Your triceps will notice. | Advanced |
| Donkey Kicks | On hands and knees, keep your knee bent and kick one foot up toward the ceiling, squeezing your glute at the top. | Beginner |
| Dumbbell Bent-Over Row | Hinge forward with a flat back and row the dumbbells up toward your ribs. | Intermediate |
| Dumbbell Bicep Curls | Elbows pinned to your sides, curl the dumbbells up, then lower them slower than you think you need to. | Beginner |
| Dumbbell Chest Press | Lying down, press the dumbbells straight up over your chest, then lower them back to shoulder height. | Intermediate |
| Dumbbell Lateral Raises | Arms slightly bent, lift the dumbbells out to the sides until they're level with your shoulders. | Intermediate |
| Dumbbell Lunges | A dumbbell in each hand, step forward into a lunge, then push back to standing. | Intermediate |
| Dumbbell Shoulder Press | Press the dumbbells overhead until your arms straighten, then bring them back down to shoulder height. | Intermediate |
| Dumbbell Squats | Hold a dumbbell at your chest, squat down, and drive through your heels on the way back up. | Beginner |
| Dumbbell Tricep Kickbacks | Hinge forward, elbow bent, then straighten your arm back behind you, that's the whole kickback. | Intermediate |
| Fire Hydrants | On hands and knees, lift one bent knee out to the side, like a dog at a fire hydrant, then lower it back down. | Beginner |
| Flutter Kicks | Lying on your back, legs straight and just off the floor, kick them up and down in small, quick beats. | Intermediate |
| Frog Jumps | Squat low, hands near the floor, then jump forward like a frog and land softly back in the squat. | Intermediate |
| High Knees | Jog on the spot, but really drive those knees up toward your waist. | Beginner |
| Hollow Body Hold | Lying on your back, arms overhead, lift your shoulders and legs off the floor into a shallow curve, and hold. | Expert |
| Jump Squats | A normal squat, except you explode up into a jump at the top and land soft. | Intermediate |
| Leg Raises | Flat on your back, legs straight, lift them toward the ceiling and lower them slowly. Don't let them drop. | Intermediate |
| Pike Push-ups | Start in a downward-dog shape, bend your elbows, lower your head toward the floor, then push back up. | Expert |
| Plank Jacks | Hold a plank and jump your feet out wide, then back together, like a jumping jack from the floor. | Intermediate |
| Plank-to-Push-up | Start in a forearm plank, press up onto your hands one arm at a time into a push-up position, then lower back down. | Intermediate |
| Reverse Lunges | Same as a lunge, just step backward instead of forward. | Beginner |
| Russian Twists | Sit back slightly with your knees bent, then twist side to side, tapping the floor each time. | Intermediate |
| Shoulder Taps | Hold a plank and tap opposite shoulder with opposite hand, without letting your hips wobble. | Intermediate |
| Side Lunges | Step wide to one side, sink into that knee, keep the other leg straight, then push back to center. | Beginner |
| Side Plank | Balance on one forearm and the edge of one foot, body in a straight line: harder than it looks. | Intermediate |
| Single-Leg Glute Bridge | Same setup as a glute bridge, but one foot lifts off the floor, so the other leg does all the lifting. | Intermediate |
| Skaters | Leap sideways from one foot to the other like a speed skater, letting the back leg trail behind. | Intermediate |
| Spiderman Push-ups | As you lower into a push-up, drive one knee out toward the same-side elbow, then switch sides on the next rep. | Advanced |
| Squat Pulses | Hold the bottom of a squat and pulse up and down in small movements, without ever standing all the way up. | Intermediate |
| Star Jumps | Jump up and throw your arms and legs out wide like a starfish, then land soft. | Beginner |
| Step-ups | Step up onto something sturdy with one leg, then bring the other one up to meet it. | Beginner |
| Sumo Squats | Feet wide, toes turned out, sit your hips straight down between your knees, then push back up. Extra love for your inner thighs. | Beginner |
| Superman Hold | Face down, lift your arms, chest and legs off the floor all at once, and hold. | Beginner |
| T Push-ups | From a push-up, rotate your body open and raise one arm straight up toward the ceiling, forming a T, then switch sides. | Expert |
| Toe Touches | Lying on your back, legs straight up, reach your hands up to tap your toes, lifting your shoulders off the floor. | Beginner |
| Tricep Dips | Using a bench or chair, bend your elbows to lower yourself, then push back up. | Intermediate |
| V-ups | Lying flat, lift your legs and upper body together at the same time, reaching your hands toward your toes to form a V. | Advanced |
| Wall Push-ups | Stand arm's length from a wall, hands flat against it, bend your elbows to bring your chest close, then push back. A gentler push-up to build up from. | Beginner |
| Wide Push-ups | Hands set wider than shoulder-width, lower your chest down, then press back up. Shifts more work onto your chest. | Intermediate |
| Windmills | Feet wide, arms out to the sides, hinge and rotate to touch one hand toward the opposite foot, then alternate. | Beginner |
What is no.excuses.at?
no.excuses.at is a free workout site: no download, no account. Try one of the ready-made presets, or build your own routine by picking exercises from a list of 61, in whatever order you like. It's also useful if you train other people: put together a workout, grab the shareable link it generates, and send it straight to a client so they can run through it on their own.
Is the Workout Planner free?
Yes, completely. No account, no premium tier, no ads interrupting your set. Pick a preset or build your own, and that's the whole deal, nothing sits behind a paywall.
Can I put together my own workout here?
Yes, tap Build Your Own Workout and click through the exercises in whatever order you want; each pick lands in a numbered list, and you can remove it again with a tap if you change your mind. Every exercise also gets its own rep target, a small +/- that cycles through 5, 8, 12 or 15. Name the routine if you feel like it, and once you're done you'll get a shareable link to copy, bookmark, or send to whoever you're training with.
I'm a personal trainer. Can I send a workout to my clients?
Yes, build the routine here, or just pick a preset, then copy the shareable link and send it however you'd normally reach them: WhatsApp, email, whatever. When they open it, it loads straight into an "A trainer sent you this workout" screen, ready to start with one tap. Once they finish, a Save as Image button on the summary turns the result into a picture with their name, date, time and how long each exercise took, so they can send it straight back to you as proof it actually happened.
What's the best home workout?
At home you've got the run of the whole exercise list, so it really comes down to what you're going for. Want one session that hits everything at once? Full Body Basics or Full Body Circuit work the whole body in about 20 minutes. New to this? Beginner Friendly keeps it simple with squats, glute bridges and a plank. Got dumbbells lying around? Upper Body (Dumbbells) targets arms and shoulders properly. No dumbbells? Upper Body (No Equipment) does much the same with push-ups and dips instead. There's also Leg Day and the longer Complete Leg Workout if legs are the focus, plus Core & Abs Focus and Cardio for when that's specifically what you're after.