What workout should I do today?

Tell us how much time you have, where you are, how you feel and what you trained last. You'll get a simple warm-up, main block and cool-down you can start right now. Want one built from your real history? That's what the app's AI coach does.

How the picker decides

The picker uses the same simple logic a coach would use on a busy day, written as rules:

1. Energy first. If your energy is low, it gives you an easy movement day: a walk, mobility work or a light circuit. Pushing hard on an empty tank is how people end up skipping the next three days.
2. Work something different from last time. Trained legs yesterday? Today is upper body or cardio. Did cardio? Today is strength. Haven't trained recently? Full body, kept a notch easier than you think.
3. Fit the time you have. It always keeps a warm-up and a cool-down, then fills the middle. A 10-minute session is still a real session (see whether 20 minutes is enough).
4. Fit the place. Home means body weight and furniture. Gym means common machines and dumbbells. Outside means walking, hills and a park bench.

It doesn't know your injuries, goals, history or anything else about you. Treat it as a starting point, scale everything down if needed, and skip anything that hurts.

What the app's AI coach does differently

The picker answers "what should I do today?" once. The app answers it every day, from your actual training.

With Premium, open Daily Workout and today's session is already waiting: the type, the length, the intensity and the exact steps. Your AI coach builds it around:

• Your goal and level, from a short personalized setup when you start.
• What you've already trained this week, so you don't hit the same muscles two days running by accident.
• Your training load and recent workouts, so a hard week is followed by something sensible.
• How you said you felt, because the same plan is easy on a good day and miserable on a bad one.

Don't like it? Swap it. Need a break? Mark it a rest day. Then do the workout and tap Done. That's the whole loop. Logging is one tap, with details optional (more on one-tap logging).

Why "what should I do today?" is the real problem

For a lot of people, the hard part isn't the workout. It's deciding what to do, every single day. Too many options turns into no option, and "I'll go tomorrow" wins.

Taking the decision away helps in three ways:

• Less friction at the moment it matters. When the plan is already there, starting takes seconds.
• Better balance over a week. A plan that knows your last few sessions rotates strength, cardio and recovery without you tracking it.
• Honest intensity. Matching effort to how you feel keeps most sessions doable, which keeps you showing up. Consistency beats intensity, and a streak that respects rest days rewards it.

What to do today, by situation

You have 10 minutes: a quick full-body circuit (squats, push-ups, bridges, plank) or a brisk walk. Short counts.

You're at home with nothing: body weight only. Squats, lunges, incline push-ups on a counter, glute bridges, planks. Use a stair for step-ups.

You're at the gym and stuck: pick one lower-body move, one push, one pull and one core move. Three rounds at a weight you could lift a few more times with good form.

You feel flat: go easy. A 20-minute walk, mobility or a light bike. If you feel better after the warm-up, do a little more; if not, that's fine.

You trained hard yesterday: cardio at a conversational pace, mobility or a planned rest day.

You're coming back after weeks off: half of what you think you can do. The guide on getting back into working out has a two-week restart plan.

A note on safety

These are general suggestions, not a personal program. If you're new to exercise, pregnant, managing a health condition or recovering from an injury, check with a doctor or a qualified professional first. Stop and get help if you feel chest pain, severe breathlessness, dizziness or unusual pain.

This page is general fitness information, not medical advice. Check with a doctor before starting a new exercise program, especially if you have a health condition, are pregnant or have been inactive for a long time. Stop if you feel pain, dizziness or chest discomfort.