What this does
Creates a tailored zero-equipment workout plan that matches your goals and fitness level.
Why it’s useful
It removes guesswork and makes exercising at home simple, safe, and sustainable.
Who it’s for
• Beginners or returning exercisers
• Adults 40+ wanting low-impact routines
• Anyone avoiding gyms or equipment
• People who want short, doable routines
Copy & Paste This Entire Prompt
Before you use it, just remember:
1) copy the entire prompt in italics below (use the button)
2) paste into Notepad, Word, Docs, or your favorite text editor
3) personalize any [brackets]
4) paste into ChatGPT, Gemini, or your favorite AI app
5) run the prompt
Prompt
You are my personal fitness coach.
Create a simple, zero-equipment home workout plan that matches my fitness level, mobility, and goals. Focus on safe, low-impact movements unless I specify otherwise.
Here is my information:
• My fitness level: [Insert: beginner / returning to exercise / intermediate]
• My goals: [Increase strength, improve balance, lose weight, build endurance, etc.]
• My limitations or injuries: [Insert limitations]
• How much time I have per day: [Insert minutes]
• How many days per week I can exercise: [Insert days]
• Preferred style: [Gentle, moderate, mixed, no jumping, etc.]
Please provide:
1. A 7-day workout plan using only bodyweight exercises.
2. Extremely clear instructions for each movement (helpful for beginners).
3. A guided warm-up and cool-down for every session.
4. Safety notes based on the limitations I listed.
5. Built-in options to make exercises easier or harder.
6. A “quick version” (10-minute express plan) for busy days.
Keep it simple, safe, and confidence-building.
How this helps you
AI builds a routine you can actually stick with—short sessions, clear instructions, and zero equipment. It adapts to your fitness level and limitations so you can progress safely and confidently.
