Chat GPT created my home workout – it’s like a free personal trainer

Home workouts have become more and more popular since the pandemic. 

During lockdown, living rooms, bedrooms, kitchens and/or gardens across the UK and the world became home gyms in an effort to get the daily exercise people needed. 

Some people even took up exercising as something to do.

Now we are well and truly out of lockdown, people have returned to their local gyms and back to their normal workout routines. 

Did you know you can ask Chat GPT to come up with customised workout routines for you. (Image: Getty Images)

But there are still a lot of people, who have kept their home gyms happy with the knowledge they don’t have to worry about equipment not being available because someone is using it or just knowing they don’t have to travel to get there. 

Others may not be able to afford a gym membership due to the ongoing cost of living crisis.

But if you have no, or limited equipment and space it can sometimes be hard to know what to do when it comes time for your daily workout.

Having used a home gym myself up until recently, when I finally caved and returned to my local gym, doing the same exercises over and over again can be boring. 

But what if there was a way to mix things up, get your own personal trainer at home for free to help come up with new exercises to keep workout routines fresh and keep you motivated. 

Well, the good news, there is and it’s called Chat GPT.

Chat GPT comes up with homework out routine

I thought I would put the AI PT to the test and see what it came up with in the way of a home workout.

I gave the Chat GPT generated home workout a go. (Image: Patrick Glover)

So I asked Chat GPT to come up with a challenging workout that covered all muscle groups, involved no equipment and would take around 45 minutes.

The aim was to come up with a workout that anyone could do at home, in any kind of space whether you live a five-bedroom mansion or a small one-bedroom flat.

It is at this point that I must mention I am an avid gym goer, runner and cricketer – so I am no stranger to exercise.

I adapted the workout to try and make it as challenging as possible, but the beauty of Chat GPT is you can put in as few or as many commands as possible to shape the outcome to what works for you.

So, this is what Chat GPT came up with:

Chat GPT started with a quick disclaimer saying: “As always, warm up before starting and cool down afterward to prevent injury.”

Warm-up (5 minutes):

Jumping jacks: 1 minute

High knees: 1 minute

Arm circles: 1 minute (30 seconds forward, 30 seconds backward)

Bodyweight squats: 1 minute

Push-ups: 1 minute

Circuit 1 (15 minutes – 3 rounds):

Push-ups: 1 minute

Bodyweight Squats (I adapted to jumping squats): 1 minute

Plank: Hold for 1 minute

Reverse Lunges (alternating legs): 1 minute

Superman (back extension): 1 minute

Rest: 1 minute

Circuit 2 (15 minutes – 3 rounds):

Burpees: 1 minute

Glute Bridges: 1 minute

Diamond Push-ups: 1 minute

Side Plank (each side): Hold for 1 minute

Bicycle Crunches: 1 minute

Rest: 1 minute

Cool-down (5 minutes):

Hamstring stretch: 1 minute (each leg)

Quadriceps stretch: 1 minute (each leg)

Butterfly stretch: 1 minute

Child’s pose: 2 minutes

Chat GPT added: “This workout covers all major muscle groups, including the chest, shoulders, legs, back, and core.

“Adjust the intensity and duration of each exercise according to your fitness level.

“Maintain proper form throughout, stay hydrated, and focus on controlled movements to get the most out of this session.”

Here’s the Chat GPT workout in full. (Image: Chat GPT)

I was a little sceptical at first as to how challenging a routine Chat GPT would come up with, but it definitely had me working up a sweat. 

While all the exercises are ones I had come across and used before, the cross-fit nature of which Chat GPT had arranged the workout, proved a good challenge.

I would highly recommend this method of coming up with new exercises or workout routines to do at home.

Chat GPT has a vast array of resources from which to pull workouts from, so is definitely worth a look at when you are next lacking motivation and need to give your routine a shot in the arm. 

The best thing about it, is it’s free, and can develop routines that don’t require any equipment so you can do the workouts virtually anywhere.

If you do have workout equipment you want to use, you can add them to the parameters of Chat GPT as well, and it will come up with exercises using what you have available.