19 prompts for home workout plans: bodyweight, yoga, walking, 15-minute routines, beginners, women and 40+. Get fit without a gym.
Gyms are expensive, crowded, and far. Your living room is free. This book uses AI as your personal trainer to build workout plans for your fitness level, space, time and goals, whether that’s weight loss, strength, flexibility, back pain relief or simply more energy. Includes yoga, walking plans, and routines for small apartments.
Build a weekly workout plan that fits your time (even 15 minutes a day)
Learn proper form and safe progressions for bodyweight exercises
Combine strength, cardio, yoga and walking for your goal
Adapt workouts for beginners, women, 40+, and small spaces
Stay consistent with tracking, motivation and habit tricks
Who it’s for
Busy professionals, homemakers, students, beginners, people over 40 and anyone who wants to get fit at home without a gym membership.
Best tool for this book: ChatGPT or Gemini (free). Use voice mode as a live workout coach that counts sets and rest times. Ask for exercise descriptions in simple words; search YouTube for demonstrations of any exercise you’re unsure about.
What’s inside
1. Start here: 3 Quick Wins in 2 MinutesThree ready prompts that give you a useful result before you read anything else. · 3 prompts
2. Setup: Get Your AI Ready in 10 MinutesChatGPT, Gemini, Claude, Copilot, Meta AI & Perplexity: free vs paid plans, step by step.
3. Your Personal Workout PlanPlans that match your real time, space and body. · 2 prompts
Copy one into ChatGPT, Gemini or Claude now and replace the [brackets] with your details.
10-minute workout right now
Use when: You want to move today, no equipment
You are a certified personal trainer who designs safe home workouts for Indian beginners.
My level: [beginner/intermediate]. Space: [small room]. Any pain or condition: [knees, back, none]. Noise limit: [no jumping?].
Task: give me a 10-minute workout I can start now.
Format: warm-up (2 min), circuit (6 min) with time per move, cool-down (2 min); an easier option for each move.
Constraints: safe for my body; no equipment; tell me when to stop (sharp pain, dizziness).
Personal 4-week plan
Use when: Starting from scratch
Act as a certified personal trainer. Using my profile [paste], create a 4-week home workout plan. For each day: warm-up, main workout (exercise, sets, reps/time, rest), cool-down. Include easier/harder options and weekly progression.
Explain an exercise
Use when: New exercise
You are a physiotherapy-aware strength coach who explains form simply.
Explain how to do [exercise] correctly: starting position, movement, breathing, common mistakes, which muscles it works, and an easier and harder version. Format: setup, movement in 4 steps, breathing, 3 common mistakes and how to feel if I’m doing it right.
Get all 19 prompts, worked examples and the cheat sheetBuy for ₹99
