The No.1 Free AI Workout Generator for 2024!

A robot in a gym with workout plans above their head

Tired of the same old workouts not cutting it? We all know one-size-fits-all routines are boring and don’t work for everyone.


It’s frustrating when you invest time and sweat into exercise that isn’t tailored to your personal needs. Say goodbye to generic plans and workout boredom!


Enter the No.1 AI Workout Generator for 2024! Tried and tested by qualified fitness experts.


Have a personal trainer in your pocket, crafting custom workouts that adapt to you. Get ready for the fitness revolution that’s smart, effective, and keeps up with your pace!


Best of all it’s free and simple to use with no sign-ups or marketing tricks.

Want a Meal Plan to compliment your AI workout? We’ve got you covered with the JJR Meal Plan Prompt Generator with ChatGPT and a huge list of prewritten meal plan prompts, ready to copy and paste.

If the best dedicated AI Fitness App is what you’re looking for, we got your back.

Let’s get straight into the good stuff…

TL;DR

The No.1 AI Workout Generator

JJR AI Workout Generator

5 Quick Steps on how to make the most of your AI Workout Generator;

  1. Select your preferences in the JJR AI Workout Generator Prompt, then press the Generate Fitness Plan button followed by the Copy AI Prompt button
  2. Open Google Bard at https://bard.google.com/chat
  3. Paste the prompt into Google Bard
  4. Receive your customised workout plan and make any changes you need with further prompts.
  5. Bard will sometimes condense workouts to a 2 week period. If this happens add the prompt ‘Please write the plan for weeks 2-4’. This can be continued for any length of workout plan you need.

Enter your preferences below to get started;

JJR Fitness Plan Generator

JJR Fitness Plan Generator









Generated Prompt for ChatGPT:


    









Further AI Workout Generator Prompts

Please write the plan for weeks 2-4

Please write the plan for weeks 4-6

Please write a further 2-week plan in addition to the plan above

Add a stretching and flexibility section to each workout

Add the goals of toned muscles and beach body ready to my weight loss goal

Add more lower-body exercises to the fitness routine

Add more focus on improving cardiovascular health

Add more challenging workouts

Change my health goals to weight loss and increased flexibility

Ensure the workouts target different muscle groups

Generate a workout to increase strength and size

AI Generated Sample Workouts

6-Week Beach Body Ready Plan for an Intermediate Male (100kg, 178cm)

Remember, “beach body” varies for everyone, so focus on healthy practices and building a sustainable routine you enjoy. This plan blends strength training for muscle definition and fat loss with cardio that maximises calorie burn. Stay hydrated, prioritise sleep, and adjust weights and intensity based on your progress. Consult a doctor before starting any new exercise program.

Key:

  • Reps = Repetitions
  • Sets = Sets
  • Rest = Rest period between sets (in seconds)
  • RPE = Rate of Perceived Exertion (1-10, 10 being max effort)

Week 1-2:

Monday (Upper Body & Core):

  • Push-ups: 3 sets of AMRAP (as many reps as possible) + 3 sets of elevated feet push-ups AMRAP (60s rest)
  • Dumbbell bench press: 3 sets of 10-12 reps (60s rest)
  • Arnold press: 3 sets of 10-12 reps per side (60s rest)
  • Pull-ups or Lat Pulldown: 3 sets of 8-10 reps (60s rest)
  • Seated cable rows: 3 sets of 12-15 reps (60s rest)
  • Plank: 3 sets of 30-60 seconds hold
  • Side plank: 3 sets of 30 seconds hold per side

Tuesday (Cardio & Core):

  • Tabata HIIT: 8 rounds of 20 seconds all-out effort followed by 10 seconds rest (exercises like jump squats, burpees, mountain climbers)
  • Ab wheel rollouts: 3 sets of 10-12 reps (60s rest)
  • Russian twists: 3 sets of 15-20 reps per side (60s rest)

Wednesday (Lower Body & Core):

  • Squats: 3 sets of 10-12 reps (60s rest)
  • Deadlifts: 3 sets of 8-10 reps (60s rest)
  • Lunges: 3 sets of 12-15 reps per leg (60s rest)
  • Leg press: 3 sets of 15-20 reps (60s rest)
  • Calf raises: 3 sets of 20-25 reps (60s rest)
  • Hanging leg raises: 3 sets of 10-12 reps (60s rest)

Thursday (Cardio & Active Recovery):

  • Hill repeats: 6 uphill sprints of 30 seconds max effort, slow walk back down (60s rest)
  • Yoga or light stretching: 45 minutes of gentle movement and body awareness

Friday (Full Body Circuit):

  • Perform each exercise with minimal rest for 3 rounds, then rest for 60 seconds before repeating the circuit.
    • Burpees: 10 reps
    • Push-ups: 12 reps
    • Dumbbell rows: 15 reps per side
    • Jumping jacks: 20 reps
    • Mountain climbers: 30 seconds per side

Saturday (Rest or Active Recreation):

  • Hike, swim, play a sport you enjoy, or take a leisurely walk.

Sunday (Cardio & Core):

  • Long-distance cardio: 60 minutes of swimming, cycling, or jogging at RPE 6-7
  • Anti-rotational press: 3 sets of 10-12 reps per side (60s rest)

Progression:

  • Increase weight, reps, sets, or circuit rounds as you get stronger.
  • Decrease rest periods as your conditioning improves.
  • Try new exercises or variations to keep workouts interesting.

Nutrition:

  • Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains.
  • Limit processed foods, sugary drinks, and unhealthy fats.
  • Maintain a moderate calorie deficit to facilitate fat loss.

Disclaimer:

This plan is a suggestion and may not be suitable for everyone. Consult with a doctor or certified personal trainer before starting any new exercise program.

Remember, consistency and good habits are key. Enjoy the process, challenge yourself, and celebrate your progress!

This plan offers a starting point for the first two weeks. Adapt and modify it for the remaining weeks based on your response and preferences.

6-Week Weight Loss Training Plan for Intermediate Females (75kg, 165cm)

This plan targets weight loss for an intermediate-level female, 38 years old, 75kg, 165cm, training 4 days per week for 60 minutes per session. Remember, proper form and progressive overload are key to success. Always prioritise rest and listen to your body. Consult a doctor before starting any new exercise program.

Week 1-2: Build endurance and foundation with moderate intensity.

Day 1 (Monday): Strength & Cardio

  • Warm-up: 5 mins light cardio (jog, jump rope) + dynamic stretches
  • Squats: 3 sets of 12 reps (rest 30 secs)
  • Lunges: 3 sets of 10 reps per leg (rest 30 secs)
  • Push-ups: 3 sets of max reps (modified versions like knee push-ups are fine) (rest 30 secs)
  • Overhead press: 3 sets of 10 reps per arm (light weights) (rest 30 secs)
  • Cardio: 30 mins brisk walking or moderate-intensity cycling

Day 2 (Tuesday): Rest & Active Recovery

  • Light walk or yoga flow for 30-45 mins

Day 3 (Wednesday): HIIT & Core

  • Warm-up: 5 mins light cardio + dynamic stretches
  • High knees: 3 sets of 30 secs (rest 20 secs)
  • Jumping jacks: 3 sets of 30 secs (rest 20 secs)
  • Burpees: 3 sets of 10 reps (modified versions allowed) (rest 30 secs)
  • Mountain climbers: 3 sets of 20 reps per side (rest 30 secs)
  • Plank: 3 sets of 30 secs hold (rest 30 secs)
  • Side plank: 3 sets of 15 secs hold per side (rest 30 secs)

Day 4 (Thursday): Rest & Active Recovery

  • Light walk or swim for 30-45 mins

Week 3-4: Increase intensity and volume with circuit training.

Day 1 (Monday): Full-Body Circuit

  • Perform each exercise consecutively with minimal rest (30 secs max)
  • Repeat the circuit 3 times with 1-minute rest between rounds
  • Jumping squats: 10 reps
  • Push-ups (modified if needed): 10 reps
  • Renegade rows: 10 reps per side
  • Dips (bench or chair): 10 reps
  • Mountain climbers: 20 reps per side
  • Plank: 30 secs hold

Day 2 (Tuesday): Rest & Active Recovery

  • Yoga or stretch routine for 30-45 mins

Day 3 (Wednesday): HIIT & Upper Body

  • Warm-up: 5 mins light cardio + dynamic stretches
  • High knees: 3 sets of 30 secs (rest 20 secs)
  • Jumping jacks: 3 sets of 30 secs (rest 20 secs)
  • Burpees: 3 sets of 8 reps (modified versions allowed) (rest 30 secs)
  • Mountain climbers: 3 sets of 15 reps per side (rest 30 secs)
  • Bicep curls: 3 sets of 12 reps (light weights) (rest 30 secs)
  • Tricep extensions: 3 sets of 12 reps (light weights) (rest 30 secs)
  • Lateral raises: 3 sets of 12 reps per side (light weights) (rest 30 secs)

Day 4 (Thursday): Rest & Active Recovery

  • Light walk or bike ride for 30-45 mins

Week 5-6: Push intensity and challenge metabolism with interval training.

Day 1 (Monday): Interval Cardio & Core

  • Warm-up: 5 mins light cardio + dynamic stretches
  • 30 seconds high-intensity sprint (running, rowing, biking) followed by 60 seconds recovery jog/walk
  • Repeat intervals for 20 minutes
  • Plank: 3 sets of 45 secs hold (rest 30 secs)
  • Side plank: 3 sets of 20 secs hold per side (rest 30 secs)

Day 2 (Tuesday): Rest & Active Recovery

  • Yoga or stretch routine for 30-45 mins

Day 3 (Wednesday): HIIT & Lower Body

  • Warm-up: 5 mins light cardio + dynamic stretches
  • Jumping jacks: 3

Disclaimer:

This plan is a suggestion and may not be suitable for everyone. Consult with a doctor or certified personal trainer before starting any new exercise program.

Remember, consistency and good habits are key. Enjoy the process, challenge yourself, and celebrate your progress!

What is an AI Workout Generator?

A robot in a gym with workout plans above their head

An AI Workout Generator represents the crossover of technology and personal fitness, using artificial intelligence to level up how we approach our exercise routines.

Unlike generic workout plans, AI generators create a workout that’s tailored to your goals, taking into account your current fitness level, available equipment, and even your preferred types of exercises.

This means every squat, sprint, or stretch is part of a personalised strategy designed to help you achieve your fitness goals quickly and effectively.

How AI Workout Generators Work

At its core, an AI workout generator is a sophisticated system that combines user input with a massive database of fitness knowledge. Here’s how it works:

Data Input: The journey begins with you. You’ll provide information such as your age, weight, fitness goals, available equipment, and your preferred types of exercise.

Analysis and Planning: Once the AI has your data, it gets to work. Using algorithms that understand exercise science and physiology, it sifts through countless combinations to create a workout routine that matches your objectives. It considers your goals, whether that’s weight loss, strength training, endurance enhancement, or flexibility improvement.

Customisation and Adaptation: The true power of AI lies in its ability to learn and adapt. As you progress, so does the AI. It tweaks and tunes your plan based on feedback – this could be your progress data or even how you’re feeling post-workout. The result is a dynamic, evolving fitness plan that grows with you.

Flowchart showing the process behind an AI Workout Generator

AI Workout Generator Benefits

Personalisation

Welcome to the era of fitness where one-size-fits-all routines are a thing of the past! AI workout generators are the personal tailors of the fitness world, crafting workouts that fit your goals and needs like a glove.

Fancy a bit of strength training with a side of yoga? No problem! Need a routine that’s kind on the knees? Consider it done.

Time Saving and Convenience

Who has the time to go over countless workout plans? AI workout generators are like having a fitness expert at your fingertips. They streamline the whole “What am I going to train today?” conundrum, saving you precious minutes (or hours, let’s be honest) of planning.

It’s all laid out at the click of a button and ready when you are. This means you can spend less time planning and more time getting in shape!

Tons of Exercise Variety

Ever feel like you’re on a workout hamster wheel, doing the same old routines? Well, AI is here to spin that wheel into an exciting roller coaster of fitness! No more boring and repetitive workouts.

The huge variety AI offers isn’t just good for your mood; it’s great for your body, helping you avoid plateaus and keeping those gains coming. Workout plans aren’t the only way AI is helping shape our fitness, check out the other AI advancements you can use to your advantage. If you want other fitness ideas to compliment your AI workouts check out Fitness Ideas for 2024.

Important Things to Consider with AI Generators

Realistic Expectations

AI is brilliant – it can juggle endless data, spit out personalised routines, and never breaks a sweat. But remember, it doesn’t have the years of hands-on experience a human coach might bring to the bench press.

So, think of AI as your switched-on gym buddy, not the ultimate fitness guru. It’s wise to double-check its suggestions with a certified personal trainer, especially if you’re new to the game or have specific health concerns.

Unfortunately, even the most advanced AI isn’t going to spot you on a heavy lift yet!

Adapting to Feedback

An AI generator can adapt and evolve, but it can only go off the feedback you give it.

Found today’s workout too easy or walking funny after those squats? Let AI know so it can tweak the workouts for you.

Remember, no pain, no gain doesn’t mean all pain, some gain. Stay smart, listen to your body, and make adjustments through AI to head towards your ultimate fitness.

Wrapping Up

AI workout generators are changing our entire approach to personal fitness. The benefits like personalisation, convenience and variety at the click of a button are killing the traditional one-size-fits-all workout plans of the past.

Use AI to make your tailor-made workouts that you can constantly change and adapt as you change and develop.

Picked up an injury? No worries, tell AI what injury you have and it will adapt the workout schedule so you can keep training!

Want to change your fitness goal from weight loss to muscle gain?

No longer do you need to wait weeks and spend $$££ to book a slot with a PTI and have a new plan written. Get the JJR AI Workout Generator to do it instantly at the click of a button and for free!!

Remember to check in at JimmyJRichard.com where we keep ahead of the game and share the advancements with you to create a healthier, happier community.

FAQ’s

Can AI make me a workout plan?

Yes, AI can create personalised and dynamic fitness regimens tailored to your goals, schedule, and fitness level, effectively offering smarter fitness solutions​​. Use JJR Fitness Plan Generator with ChatGPT for free and try the other expert fitness prompts available.

What is the AI website for muscle building?

Head straight to JimmyJRichard.com for your free AI Muscle building plans.

What is AI for exercise form?

AI for exercise form involves using deep learning algorithms and human pose estimation technologies like MediaPipe to analyse and improve your exercise techniques and performance​​ in your fitness journey

Is Fitness AI worth it?

Fitness AI is regarded as a simple yet effective workout planner. While it’s popular, it’s important to consider your specific needs and compare with other available apps to determine if it’s the best choice for you​​. JimmyJRichard.com offers tailor-made fitness and diet plans through AI for free!

How to use AI for bodybuilding?

AI can be used for bodybuilding by providing personalised workout plans, virtual training and technique analysis, and customised nutrition guides, all adapted to your goals, fitness levels, and other personal metrics​​. Head to JimmyJRichard.com for Workout Plans and Diet Plans tailored to bodybuilding and muscle gain.

Is FitnessAI free?

FitnessAI operates on a subscription model with various pricing, typically ranging from $39.99 to $129.99 per year, though discounts and promotional offers may be available​​. If you are looking for a free alternative, head to the AI workout plan and Meal Planner at JimmyJRichard.com.

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