How do I actually follow this bodyweight workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: Teenager starting out, safe, technique-first intro to lifting and conditioning. The jumping and high-impact work isn’t ideal if you’re pregnant, managing a heart condition, or nursing a knee, hip or ankle issue, swap in the low-impact variations or choose a steady session instead.

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Bodyweight · General fitness

Teen bodyweight starter, no gear

Q: What is the best ChatGPT prompt for a bodyweight workout like this?

Use the research-backed prompt on this page: "I'm under 18 and new to exercise with no equipment. Give me a 25-minute beginner bodyweight session built around push-ups, bodyweight squats and planks, with easier and harder versions of each so I can pick my level. War…" Copy the full version with the button above, it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable bodyweight workout you can run hands-free in sweatcue.

Beginner · Under 25 · ~25 min

Push-ups, squats and planks you can scale to your level in a bedroom. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole bodyweight workout hands-free.

Session at a glance

Duration~25 min

FormatSets, reps & timed rest

FocusFoundations

Intensityeasy & conversational

EquipmentNone, bodyweight

Best forGeneral fitness, beginner

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

I'm under 18 and new to exercise with no equipment. Give me a 25-minute beginner bodyweight session built around push-ups, bodyweight squats and planks, with easier and harder versions of each so I can pick my level. Warm-up (5 min): march in place, arm circles, 10 bodyweight squats, 10 shoulder taps, 5 slow inchworms. Main circuit (3 rounds, ~12 min): push-ups x 8-10 (scale: against a wall or on knees if needed), bodyweight squats x 12, plank hold 20-30s, glute bridge x 12. Rest 60s between rounds and work at an effort where I can keep good form and still talk in short sentences. Finish (3 min): easy stretching. For each exercise give me 2 form cues and the easier/harder progression, and tell me when to move up a level. No jumping or equipment required.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Bodyweight circuits are a practical, low-cost way for beginners to build basic strength and conditioning, and providing scaled progressions lets a teen start where they actually are. Evidence supports bodyweight/HIIT-style circuits as effective for general fitness, though most studies aren't specific to under-18s, so treat the exact numbers as a sensible starting point rather than a precise prescription.

Sources: Klika & Jordan, ACSM's Health & Fitness J 2013 (HIIT / bodyweight circuits); WHO Physical Activity Guidelines 2020 (Bull et al., Br J Sports Med)

Who this workout is for

Built with one person in mind: Teenager starting out, safe, technique-first intro to lifting and conditioning.

You’re a beginner-level trainer and you want a balanced, sustainable routine.
You want to train with little or no equipment, this one needs none, bodyweight.
You want a single, repeatable bodyweight workout you can drop into your week.

Who should adapt or skip it

The jumping and high-impact work isn’t ideal if you’re pregnant, managing a heart condition, or nursing a knee, hip or ankle issue, swap in the low-impact variations or choose a steady session instead.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	·	●	·	●	·	·
Week 2	●	·	●	·	●	·	·

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More bodyweight & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.