FAQ

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.

Athletes, coaches, personal trainers, PE teachers, hobby athletes just looking for a plan tonight, and whole training groups who want everyone running off the exact same link. There's no login or account tier splitting any of that up, so a solo athlete and a class of twenty use the identical tool.

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.

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.

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.

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.

The Office Workout preset is built around moves you can do right next to your desk without changing clothes: wall sits, calf raises, squats, lunges and high knees. None of them need floor space or a mat, and you can spread the three rounds per exercise across a coffee break instead of doing it all at once. Not keen on high knees in work clothes? Swap it out: Build Your Own Workout lets you pick exactly which moves go in.

Squats, push-ups, a plank, lunges and glute bridges cover legs, chest, core and glutes without needing any equipment, and all five are in the exercise list here if you want to build a quick daily routine around them. That said, the honest answer is whatever mix you'll actually stick to daily beats a perfect list you skip after week one.

Skipping the warm-up, rushing through reps with bad form just to finish faster, and quietly dropping the habit because there's no coach or gym buddy expecting you to show up. Slow down and get the movement right before adding more reps or rounds, especially without a mirror to check yourself in. And if picking what to do each day is the real sticking point, grabbing a preset instead of overthinking it removes one excuse.

No, because they're never actually stored anywhere to begin with. A workout you build lives entirely in the shareable link itself, so there's nothing on a server to expire or clean up. Bookmark it, share it, come back to it next year, it'll still work the same.

Whenever a good idea shows up. There's no roadmap or release schedule pinned to a date, features get added when something's actually worth adding. Got a suggestion? See the next question.

That's exactly how new presets and exercises end up here in the first place. Contact details are on the About page, send over whatever you're thinking: a preset idea, a missing exercise, a feature request, anything at all.

Stick to standing moves that don't need floor space or a mat: calf raises, squats, wall sits, that kind of thing. Nothing bounces, nothing needs you to lie down, and you can run through a set between calls in whatever you're already wearing. Silent Standing Legs and Quiet Desk Break on this page are built exactly for that: quiet, upright, and easy to stop mid-set if someone walks past your desk.

Break the day into the gaps that are already there instead of waiting for a free hour that never shows up. Every preset here runs in three quick rounds, so a set between meetings adds up over the day. Short on time? Start with the 5 Minute Office Workout.

There's no fixed number here, little and often beats one long session you keep pushing back. A round mid-morning, another after lunch, and a third before you shut the laptop adds up to more than a single big push ever would. Once that feels routine, work up to the 10 Minute Office Workout or add a second preset to the day.

Calf raises and wall sits barely register over a cubicle wall. Skip anything with a big arm swing or a jump, those get noticed. Easy Office Workout and Silent Standing Legs stick to exactly that kind of low-key movement.

No, most presets use nothing but your bodyweight. A couple, like Upper Body (Dumbbells), ask for a pair of dumbbells, and that's flagged right in the workout table before you start. Everything else just needs you and enough floor space to lie down.

Enough to lie flat on your back with your arms out to the sides covers almost every move on this site. A few exercises like lunges or broad jumps want a step or two of room to travel, but nothing here needs a dedicated home gym or even a cleared-out living room. Got space for a yoga mat? You've got space for this.