Can I use this for interval training?

Yes, and it works best if you draw one movement and keep it for the whole session. Changing movement every interval turns the session into a test of coordination rather than of conditioning.

How do I know if something is low impact?

The list does not label it, so use your own judgement: anything where both feet leave the ground repeatedly is high impact, and rowing, cycling and swimming are not.

Cardio Exercise Generator

Suggests a cardio exercise — jumping jacks, burpees, high knees — for a quick heart-rate-raising burst between other exercises.

Seed (optional)

A word rebuilds the same list later. Leave it empty for a fresh draw each time. A seed is for repeatability, not secrecy — it makes the list predictable on purpose.

Don't repeat what I've already seen

Your result will appear here.

What this generator does

Draws from movements that raise the heart rate and keep it there, as opposed to the strength generators next to it, which draw from movements done in sets with rest between.

What you'll get

This generator draws from a hand-checked list of 10 entries. Here is a spread of 6 of them, so you can see the style before you generate:

Jumping jacks
High knees
Mountain climbers
Skipping (with or without a rope)
Shadow boxing
Jump rope double-unders

A fixed sample of the list, not a live draw — your own results are picked at random from all 10, without repeating until the list runs out. Original HEKNO-curated cardio-exercise list. Last reviewed 2026-07-25.

How to use this tool

Press generate for an exercise.
Generate again to build an interval circuit.

Common use cases

Building a cardio circuit
Quick heart-rate-raising bursts
HIIT-style interval training

How this generator works

The list mixes movements you can sustain for a long time with ones that are only sustainable in short bursts, because those are different training entirely. What you draw tells you which kind of session you are about to do more than the name of the movement does.

Limitations and good to know

No duration or intensity is set. The same movement is a warm-up or an interval depending entirely on how hard and how long you go.
Impact varies a great deal across the list and is not filtered. Some movements are hard on the knees and some are not, and nothing here can tell which of those suits a particular pair of knees.
Equipment is not considered. A rower and a skipping rope are both on the list and you may have neither.

Practical tips

Build up duration before intensity if you are returning to training after a break.
Pair a generated cardio movement with the warm-up generator rather than starting cold.

Entries are chosen with your browser's cryptographic random number generator, so every entry on the list is equally likely. How Generate Random works.

Not personalised fitness or medical advice — check with a qualified professional before starting a new exercise routine.

Frequently asked questions

Can I use this for interval training?: Yes, and it works best if you draw one movement and keep it for the whole session. Changing movement every interval turns the session into a test of coordination rather than of conditioning.
How do I know if something is low impact?: The list does not label it, so use your own judgement: anything where both feet leave the ground repeatedly is high impact, and rowing, cycling and swimming are not.