HealthPulse AI

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Personalized workouts based on your health metrics and schedule

12 Day Streak
Goal: Athletic

Energy

85%

Recovery

78%

Nutrition

92%

Sleep

7.5h

Heart Rate

65bpm

Today's Athletic Training
Optimized for your current health status • 35 min total
1

Burpees

Full Body

High

8 min

Sets

3

Reps

12-15

Rest

60s

Description

A full-body explosive movement that combines a squat, plank, push-up, and jump.

Instructions

  1. 1.Start in standing position
  2. 2.Drop into squat, place hands on floor
  3. 3.Jump feet back into plank position
  4. 4.Perform push-up (optional for beginners)
  5. 5.Jump feet back to squat position
  6. 6.Explode up with arms overhead

Why This Exercise?

Builds cardiovascular endurance, full-body strength, and explosive power. Perfect for athletic conditioning.

Full Body
Core
Legs
Arms
~120 calories
2

Mountain Climbers

Cardio/Core

Medium

6 min

Sets

4

Reps

30s

Rest

30s

Description

High-intensity cardio exercise that targets core and improves agility.

Instructions

  1. 1.Start in plank position
  2. 2.Keep core tight and body straight
  3. 3.Alternate bringing knees to chest rapidly
  4. 4.Maintain steady breathing rhythm
  5. 5.Keep hips level throughout movement

Why This Exercise?

Enhances cardiovascular fitness, core stability, and coordination essential for athletic performance.

Core
Shoulders
Legs
~90 calories
3

Jump Squats

Lower Body

Medium

7 min

Sets

3

Reps

15-20

Rest

45s

Description

Explosive squat variation that builds lower body power and athleticism.

Instructions

  1. 1.Stand with feet shoulder-width apart
  2. 2.Lower into squat position
  3. 3.Explode up jumping as high as possible
  4. 4.Land softly back into squat position
  5. 5.Maintain control throughout movement

Why This Exercise?

Develops explosive leg power, improves vertical jump, and builds functional strength for sports.

Quadriceps
Glutes
Calves
~100 calories
4

Push-up to T

Upper Body

High

8 min

Sets

3

Reps

10-12

Rest

60s

Description

Advanced push-up variation that adds rotational movement for core and shoulder stability.

Instructions

  1. 1.Start in push-up position
  2. 2.Perform standard push-up
  3. 3.At top, rotate body and extend one arm to ceiling
  4. 4.Return to start position
  5. 5.Alternate sides with each rep

Why This Exercise?

Builds upper body strength, core stability, and rotational power crucial for athletic movements.

Chest
Shoulders
Core
Arms
~80 calories
5

Plank Jacks

Core

Medium

6 min

Sets

3

Reps

20-25

Rest

45s

Description

Dynamic plank variation that combines core stability with cardio conditioning.

Instructions

  1. 1.Start in plank position
  2. 2.Keep core engaged and body straight
  3. 3.Jump feet apart and together like jumping jacks
  4. 4.Maintain plank position throughout
  5. 5.Control the movement, don't rush

Why This Exercise?

Strengthens core, improves stability, and adds cardiovascular challenge to build athletic endurance.

Core
Shoulders
Legs
~70 calories
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Available Today

18:00 - 21:00

3 hours available

Perfect Fit
Today's Progress
Exercises0/5
Calories Burned0
Time Spent35 min