Fitness Bingo: 96 Exercise Squares for a Month or a Group Workout

One square a day, or one move a minute.

Fitness Bingo

  • REST DAY

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Fitness Bingo

  • REST DAY

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Fitness Bingo

  • REST DAY

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Fitness Bingo

  • REST DAY

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Card 1 of 4

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96 words in the list. Each 5 × 5 card uses 24.

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Next step A 60-second timer for holdsFitness bingo for kids

Fitness Bingo: 96 Exercise Squares for a Month or a Group Workout: how it works

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.

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 for members: the last five lines of the list are treadmill, stationary bike, rowing machine, elliptical and group class squares.

A bingo workout for a group

Open Word list, one per line and delete the last 24 lines, from Brisk walk for 20 minutes down: those are sessions, not moves. Switch to Call the game. Everyone does each move called and marks it if it is on their card.

Tips

  • The list under the cards gives each square an easier and a harder count. Read both out with each call, so everyone can join.
  • Retype lines to fit your building: the stairs to the fourth floor, a lap of the car park, the class that meets on Thursdays.

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?

Lines 1 to 72 need floor space, a wall and, for one square, a flight of stairs. In the last 24, two squares need a bike, one a rope and five a gym machine or a class. Delete the ones 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. To pair cards with a numbered exercise sheet, the bingo card generator deals 1 to 75 into any square, with no B to O columns.

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.

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All 96 squares

Bodyweight strength, no equipment 24

  • 10 bird-dogs each side Easier: 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 side Easier: 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 leg Easier: 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-ups Easier: 4. Harder: 16. From forearms up to hands and back down is one.
  • 10 push-ups Easier: 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 leg Easier: 5 each leg. Harder: 15.
  • 12 bent-knee push-ups Easier: 6. Harder: 20. The same push-up from the knees, which ACE lists as a beginner move.
  • 12 dead bugs each side Easier: 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 side Easier: 6 each side. Harder: 20. ACE lists it as quadruped bent-knee hip extensions.
  • 12 reverse crunches Easier: 6. Harder: 20.
  • 12 side leg lifts each side Easier: 6 each side. Harder: 20. ACE lists it as side lying hip abduction.
  • 12 sumo rotational squats Easier: 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 supermans Easier: 6. Harder: 20, with a two-second pause at the top.
  • 15 bodyweight squats Easier: 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 crunches Easier: 8. Harder: 30.
  • 15 glute bridges Easier: 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 crunches Easier: 10. Harder: 40. Count each elbow-to-knee as one.
  • 20 calf raises at a wall Easier: 10. Harder: 20 on each leg alone. A hand on the wall is for balance.
  • 8 single-leg bridges per side Easier: 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 side Easier: 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-ups Easier: 4, or bend the knees. Harder: 15.
  • Front plank for 30 seconds Easier: 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 side Easier: 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 seconds Easier: 20 seconds. Harder: 90. Back flat on the wall, thighs as near level as is comfortable.
Show all 96 squares (72 more)

Cardio bursts, a minute or less 24

  • 10 burpees Easier: 5, stepping back in place of the jump. Harder: 20.
  • 10 forward jumps, walk back Easier: 5. Harder: 20. Two-foot jumps from standing; ACE lists them as forward linear jumps.
  • 10 gate openers each side Easier: 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-reaches Easier: 5. Harder: 20. Both arms reach overhead at the top of each jump.
  • 10 split-squat jumps Easier: step the switch. Harder: 20. ACE lists it as the cycled split-squat jump.
  • 10 step-back burpees Easier: 5. Harder: 20. Step the feet back and in one at a time; no jump at the top.
  • 12 squat jumps Easier: 6, or rise onto the toes and skip the jump. Harder: 20.
  • 20 plank jacks Easier: step one foot out at a time. Harder: 40.
  • 20 seal jacks Easier: 10. Harder: 40. A jumping jack with the arms clapping in front at chest height.
  • 20 skater hops Easier: step side to side. Harder: 40. One hop to each side counts as two.
  • 8 inchworms Easier: 4. Harder: 12, with a push-up at the bottom of each.
  • 8 tuck jumps Easier: 4. Harder: 15. Land softly with bent knees.
  • Bear crawl for 30 seconds Easier: 15 seconds. Harder: 60. Knees hover just off the floor.
  • Butt kicks for 30 seconds Easier: walk it, heel to seat. Harder: 60 seconds.
  • Climb stairs for 2 minutes Easier: 1 minute. Harder: 5. Any flight will do; hold the rail on the way down.
  • High knees for 30 seconds Easier: march with high knees. Harder: 60 seconds.
  • Jog in place for 60 seconds Easier: march. Harder: 2 minutes.
  • Jumping jacks for 45 seconds Easier: step one foot out at a time. Harder: 90 seconds.
  • Lateral crawl for 30 seconds Easier: 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 minutes Easier: 1 minute. Harder: knees to hip height and arms pumping.
  • Mountain climbers, 30 seconds Easier: 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 seconds Easier: 30 seconds. Harder: 2 minutes. No rope, so nothing to trip on.
  • Shadow box for 60 seconds Easier: 30 seconds. Harder: 2 minutes. Punch the air, feet moving.
  • Side shuffles for 45 seconds Easier: 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 angels On your back, arms sweep along the floor. ACE lists it as the supine snow angel.
  • 10 pelvic tilts On your back, knees bent. Easier: 5. Harder: 20.
  • 10 rounds of cat-cow Easier: 5. Harder: 15. One round is one arch and one rounding, as slow as your breath.
  • Butterfly stretch, 45 seconds Easier: 20 seconds. Harder: 90.
  • Calf stretch, 30 seconds Each leg, hands on a wall. Easier: 15 seconds. Harder: 45.
  • Chest stretch, 30 seconds Standing. Easier: 15 seconds. Harder: 45.
  • Child's pose for 60 seconds Easier: 30 seconds. Harder: 2 minutes.
  • Cobra for 30 seconds Easier: 15 seconds on the forearms. Harder: 45.
  • Downward dog for 45 seconds Easier: 20 seconds, knees bent. Harder: 90. ACE lists it as downward-facing dog.
  • Figure-four, 30 seconds Each side, on your back, ankle over the opposite knee. ACE's nearest listing is the supine 90-90 hip rotator stretch.
  • Hamstring stretch, 30 seconds Each leg, lying on your back. Easier: 15 seconds. Harder: 45.
  • Hip-flexor stretch, 30 seconds Each 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 seconds Each leg. ACE's modified version: seated, the bent leg's sole rests against the inner thigh of the straight leg, and you bend forward from the hips without bouncing. ACE holds it 15 to 30 seconds.
  • Lat stretch, 30 seconds Hands on a wall or a counter, hips back. Easier: 15 seconds. Harder: 45.
  • Leg crossover, 30 seconds Each side, lying on your back with one leg across the body.
  • Lunge stretch, 30 seconds Each side, standing. Easier: 15 seconds. Harder: 45.
  • Lying spinal twist, 30 seconds Each side. Easier: 15 seconds. Harder: 60.
  • Neck side stretch, 20 seconds Each side: ear toward shoulder, no pulling. ACE lists it as lateral neck flexion.
  • Quad stretch, 30 seconds Each leg. ACE does it lying on one side, which takes balance out of it.
  • Single-leg stand, 30 seconds Each leg. Easier: a fingertip on a wall. Harder: eyes closed.
  • Straddle stretch, 45 seconds Seated, legs wide. Easier: 20 seconds. Harder: 90.
  • Triceps stretch, 30 seconds Each arm, elbow overhead. Easier: 15 seconds. Harder: 45.
  • Upward-facing dog, 20 seconds Easier: 10 seconds. Harder: 30.
  • Warrior I, 30 seconds a side Easier: 15 seconds a side. Harder: 60.

Longer sessions, 5 to 45 minutes 24

  • 10-minute walk after dinner Any evening. Harder: 25 minutes.
  • 20-minute workout video Easier: 10 minutes. Harder: 40.
  • Beat yesterday's step count By any margin. A phone or a watch counts the steps.
  • Bike ride for 20 minutes Easier: 10 minutes. Harder: 45.
  • Bike ride for 40 minutes Easier: 25 minutes. Harder: 75.
  • Brisk walk for 20 minutes Easier: 10 minutes. Harder: 40.
  • Dance for 15 minutes Easier: two songs. Harder: 30 minutes.
  • Elliptical for 15 minutes Gym square. Easier: 8 minutes. Harder: 30.
  • Jog for 15 minutes Easier: 8 minutes. Harder: 25.
  • Jump rope for 5 minutes Needs a rope. Easier: 2 minutes, in 30-second turns. Harder: 10.
  • Play a sport for 30 minutes Any sport, any level. Easier: 15 minutes.
  • Rowing machine for 10 minutes Gym square. Easier: 5 minutes. Harder: 20.
  • Run for 20 minutes Easier: 10 minutes. Harder: 35.
  • Run for 30 minutes Easier: 15 minutes. Harder: 50.
  • Six 20-second sprints Easier: four, at a fast run. Harder: ten. Walk for a minute between them.
  • Stationary bike for 20 minutes Gym square. Easier: 10 minutes. Harder: 40.
  • Take a group fitness class Gym square. Any class on the timetable, in the room or on a screen.
  • Three 10-minute walks in a day Easier: two. Harder: three of 15 minutes.
  • Treadmill for 20 minutes Gym square. Easier: 10 minutes. Harder: 40.
  • Walk a hilly route, 20 minutes Easier: one hill. Harder: 40 minutes.
  • Walk for 30 minutes Easier: 15 minutes. Harder: 60.
  • Walk for 45 minutes Easier: 25 minutes. Harder: 90.
  • Walk-jog intervals, 20 minutes Two minutes walking, one minute jogging, repeated. Harder: swap the two.
  • Yoga for 20 minutes Easier: 10 minutes. Harder: 45.

How this list was compiled: Written for this site by the editors 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 the editors' 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). 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 data/fitness-bingo-for-kids.json (checked by script). The usual ways to win at bingo were checked at https://en.wikipedia.org/wiki/Bingo_(American_version) on 2026-09-19. Licence: own work