Fitness bingo turns a month of exercise into a card: 96 squares for adults, from 15 bodyweight squats to a 20-minute brisk walk, around a free center that reads REST DAY. Swap any move that does not suit you.
Read the full guide
Exercise bingo as a month-long card
Print one card each and mark one square a day. Twenty-four squares and the free center leave six rest days in a 30-day month. A line wins the week, a full card the month. A gym can run the same card as gym bingo: the last five lines are treadmill, stationary bike, rowing machine, elliptical and group class squares.
A bingo workout for a group
For a quick session, Ready-made list has Cardio bursts, a minute or less: every card then holds the same 24 moves in a different order. For all 72 moves, select the last 24 lines, from Brisk walk for 20 minutes down, and delete them: those are sessions. Press Call the game; each call shows its easier and harder count.
Most squares have an easier and a harder count, shown with each call and in the list below. Read both out, so everyone can join.
Select a line and type over it to fit your building: the stairs to the fourth floor, a lap of the car park.
Questions and answers
How long does a game of workout bingo take?
In 2,000 games we simulated with the 72 moves, the first line came after about 25 calls with ten cards and 22 with twenty. At a move a minute, rests included, that is a session of under half an hour.
Does any square need equipment?
The first three lists need floor space, a wall and, for one square, a flight of stairs. In Longer sessions, 5 to 45 minutes, two squares need a bike, one a rope and five a gym machine or a class. Delete any you cannot do.
Can I make fitness bingo cards from my own exercises?
Yes. Press Empty the list, type 24 or more moves, one per line, and the cards redraw as you type. Typed moves have no second count. For a numbered exercise sheet, the bingo card generator deals cards of 1 to 75.
Is there a version for children?
Yes. Fitness bingo for kids has 78 smaller moves on a 4 × 4 grid, with no count above 20 and no hold above 20 seconds. The two lists share no square.
Where do the form cues come from?
Lines that start ACE are our summaries of the American Council on Exercise library, read on September 19, 2026. This site is not affiliated with ACE. Every count is our own middle setting, not a prescription.
All 96 squares
Bodyweight strength, no equipment 24
8 single-leg bridges per sideEasier: 4 per side. Harder: 12. ACE's progression of the glute bridge: one leg straight out while the hips are up.
8 single-leg deadlifts a sideEasier: 4 a side with a fingertip on a wall. Harder: 12. No weight: ACE lists the single-leg Romanian deadlift as a no-equipment move.
8 V-upsEasier: 4, or bend the knees. Harder: 15.
10 bird-dogs each sideEasier: 5 each side. Harder: 15. ACE: hands under shoulders, knees under hips, opposite arm and leg rise to about parallel with the floor, hips level.
10 fire hydrants each sideEasier: 5 each side. Harder: 15. On all fours, lift one bent knee out to the side and up. ACE lists the move under another name; fire hydrant is the common one.
10 forward lunges each legEasier: 5 each leg. Harder: 15. ACE: land heel first, drop the hips toward the floor, front thigh to parallel at most, push off the front leg to return.
10 plank-upsEasier: 4. Harder: 16. From forearms up to hands and back down is one.
Show all 96 squares (89 more)
Bodyweight strength, no equipment, continued
10 push-upsEasier: 5. Harder: 20. ACE: hands shoulder-width, shoulders over the hands, no sagging or hiked hips, chest or chin down to the floor.
10 side lunges each legEasier: 5 each leg. Harder: 15.
12 bent-knee push-upsEasier: 6. Harder: 20. The same push-up from the knees, which ACE lists as a beginner move.
12 dead bugs each sideEasier: 6 each side. Harder: 20. ACE calls it the supine dead bug: on your back, lower the opposite heel and hand until they lightly touch the floor.
12 donkey kicks each sideEasier: 6 each side. Harder: 20. ACE lists it as quadruped bent-knee hip extensions.
12 reverse crunchesEasier: 6. Harder: 20.
12 side leg lifts each sideEasier: 6 each side. Harder: 20. ACE lists it as side lying hip abduction.
12 sumo rotational squatsEasier: 6 plain wide-stance squats, no turn. Harder: 20. ACE: squat with the feet wider than the hips, then pivot 180 degrees on one foot as you stand.
12 supermansEasier: 6. Harder: 20, with a two-second pause at the top.
15 bodyweight squatsEasier: 8. Harder: 25. ACE: feet slightly wider than the hips, hips go back before they go down, heels stay flat, thighs to parallel or nearly.
15 crunchesEasier: 8. Harder: 30.
15 glute bridgesEasier: 8. Harder: 25. ACE: feet flat and hip-width, press through the heels, and do not push the hips so high that the low back arches.
20 bicycle crunchesEasier: 10. Harder: 40. Count each elbow-to-knee as one.
20 calf raises at a wallEasier: 10. Harder: 20 on each leg alone. A hand on the wall is for balance.
Front plank for 30 secondsEasier: 15 seconds. Harder: 60. ACE: elbows directly under the shoulders, no sagging low back or hiked hips, and keep breathing.
Side plank, 20 seconds a sideEasier: 10 seconds a side. Harder: 40. ACE: elbow bent to 90 degrees directly under the shoulder, head in line with the spine.
Wall sit for 45 secondsEasier: 20 seconds. Harder: 90. Back flat on the wall, thighs as near level as is comfortable.
Cardio bursts, a minute or less 24
8 inchwormsEasier: 4. Harder: 12, with a push-up at the bottom of each.
8 tuck jumpsEasier: 4. Harder: 15. Land softly with bent knees.
10 burpeesEasier: 5, stepping back in place of the jump. Harder: 20.
10 forward jumps, walk backEasier: 5. Harder: 20. Two-foot jumps from standing; ACE lists them as forward linear jumps.
10 gate openers each sideEasier: 5 each side with a hand on a wall. Harder: 15. ACE's standing gate openers: knee up to hip height, across the body, then out to the side.
10 jump-and-reachesEasier: 5. Harder: 20. Both arms reach overhead at the top of each jump.
10 split-squat jumpsEasier: step the switch. Harder: 20. ACE lists it as the cycled split-squat jump.
10 step-back burpeesEasier: 5. Harder: 20. Step the feet back and in one at a time; no jump at the top.
12 squat jumpsEasier: 6, or rise onto the toes and skip the jump. Harder: 20.
20 plank jacksEasier: step one foot out at a time. Harder: 40.
20 seal jacksEasier: 10. Harder: 40. A jumping jack with the arms clapping in front at chest height.
20 skater hopsEasier: step side to side. Harder: 40. One hop to each side counts as two.
Bear crawl for 30 secondsEasier: 15 seconds. Harder: 60. Knees hover just off the floor.
Butt kicks for 30 secondsEasier: walk it, heel to seat. Harder: 60 seconds.
Climb stairs for 2 minutesEasier: 1 minute. Harder: 5. Any flight will do; hold the rail on the way down.
High knees for 30 secondsEasier: march with high knees. Harder: 60 seconds.
Jog in place for 60 secondsEasier: march. Harder: 2 minutes.
Jumping jacks for 45 secondsEasier: step one foot out at a time. Harder: 90 seconds.
Lateral crawl for 30 secondsEasier: 15 seconds. Harder: 60. ACE: from a push-up position move the same-side hand and foot sideways, then bring the other pair in. Go one way, then back.
March in place for 2 minutesEasier: 1 minute. Harder: knees to hip height and arms pumping.
Mountain climbers, 30 secondsEasier: step the feet in one at a time, or put the hands on a step as ACE suggests. Harder: 60 seconds. ACE: hands firmly down, legs switch at the same moment.
Ropeless jump rope, 60 secondsEasier: 30 seconds. Harder: 2 minutes. No rope, so nothing to trip on.
Shadow box for 60 secondsEasier: 30 seconds. Harder: 2 minutes. Punch the air, feet moving.
Side shuffles for 45 secondsEasier: 20 seconds. Harder: 90. Three steps each way, touch the floor at each end if you like.
Stretch, balance and recover 24
10 floor snow angelsOn your back, arms sweep along the floor. ACE lists it as the supine snow angel.
Child's pose for 60 secondsEasier: 30 seconds. Harder: 2 minutes.
Cobra for 30 secondsEasier: 15 seconds on the forearms. Harder: 45.
Downward dog for 45 secondsEasier: 20 seconds, knees bent. Harder: 90. ACE lists it as downward-facing dog.
Figure-four, 30 secondsEach side, on your back, ankle over the opposite knee. ACE's nearest listing is the supine 90-90 hip rotator stretch.
Hamstring stretch, 30 secondsEach leg, lying on your back. Easier: 15 seconds. Harder: 45.
Hip-flexor stretch, 30 secondsEach side. ACE's kneeling version: front knee over the ankle, torso tall, lean into the front hip; ACE holds it 30 to 45 seconds. Pad the knee that is down.
Hurdler's stretch, 30 secondsEach leg. ACE's modified version: seated, one sole against the other leg's inner thigh; bend forward from the hips, no bouncing. ACE holds it 15 to 30 seconds.
Lat stretch, 30 secondsHands on a wall or a counter, hips back. Easier: 15 seconds. Harder: 45.
Leg crossover, 30 secondsEach side, lying on your back with one leg across the body.
Six 20-second sprintsEasier: four, at a fast run. Harder: ten. Walk for a minute between them.
Stationary bike for 20 minutesGym square. Easier: 10 minutes. Harder: 40.
Take a group fitness classGym square. Any class on the timetable, in the room or on a screen.
Three 10-minute walks in a dayEasier: two. Harder: three of 15 minutes.
Treadmill for 20 minutesGym square. Easier: 10 minutes. Harder: 40.
Walk a hilly route, 20 minutesEasier: one hill. Harder: 40 minutes.
Walk for 30 minutesEasier: 15 minutes. Harder: 60.
Walk for 45 minutesEasier: 25 minutes. Harder: 90.
Walk-jog intervals, 20 minutesTwo minutes walking, one minute jogging, repeated. Harder: swap the two.
Yoga for 20 minutesEasier: 10 minutes. Harder: 45.
How this list was compiled: Written for this site on 2026-09-19 as a list of exercise squares for adults; nothing was copied from another bingo card, workout plan or challenge sheet. Every count, hold and time is our own choice of a middle setting, with an easier and a harder setting in the line beside the square; they are not prescriptions, and the page makes no health, calorie or weight claim. Exercise names were checked on 2026-09-19 against the American Council on Exercise (ACE) Exercise Library, no-equipment listing, 102 exercises over nine pages, https://www.acefitness.org/resources/everyone/exercise-library/equipment/no-equipment/ . Where a line says 'ACE:' the cue is a summary in our words of the step-by-step instructions on that exercise's ACE page, read the same day: front plank (/exercise-library/32/front-plank/), bodyweight squat (/135/bodyweight-squat/), push-up (/41/push-up/), glute bridge (/49/glute-bridge/), bird-dog (/14/bird-dog/), forward lunge (/94/forward-lunge/), side plank, modified (/99/side-plank-modified/), supine dead bug (/147/supine-dead-bug/), mountain climbers (/258/mountain-climbers/), standing gate openers (/201/standing-gate-openers-frankensteins/), sumo rotational squats (/129/sumo-rotational-squats/), lateral crawls (/328/lateral-crawls/), the fire hydrant, which ACE lists as dirty dog (/109/dirty-dog/), modified hurdler's stretch (/273/modified-hurdler-s-stretch/, hold 15 to 30 seconds) and kneeling hip-flexor stretch (/142/kneeling-hip-flexor-stretch/, hold 30 to 45 seconds). This site is not affiliated with the American Council on Exercise; ACE is named only to say where a cue came from. Squares whose name is NOT in ACE's no-equipment listing and is used in its common sense: wall sit, jumping jacks, high knees, butt kicks, burpees, step-back burpees, skater hops, shadow boxing, jog in place, plank jacks, seal jacks, side shuffles, ropeless jump rope, march in place, stair climbing, figure-four, and every square in the fourth group. Donkey kicks, fire hydrants and side leg lifts are the common names of moves ACE lists under other names. The 24 squares of the fourth group are sessions, not single moves; five of them need a gym machine or a class, one needs a rope and two a bike. Left out on purpose: swimming and open-water, ice and trail squares, anything with weights, anything upside down, diet, weigh-in, fasting and calorie squares. No square repeats a square of the fitness bingo for kids list (checked). The usual ways to win at bingo were checked at https://en.wikipedia.org/wiki/Bingo_%28American_version%29 on 2026-09-19. Licence: own work