How a deck of cards workout works
Give each suit an exercise. Shuffle. Turn over a card and do that many reps. Keep going until the deck is gone.
That is the whole idea. People have been doing it for decades in gyms, garages, barracks and prison yards, because it needs no equipment and no plan. The shuffle writes the workout for you, and it is different every time.
The rules
- Pick four exercises, one for each suit. The app starts you with push-ups for hearts, squats for diamonds, sit-ups for clubs and lunges for spades. Change them to anything you like.
- Shuffle and draw. The suit tells you the exercise. The number tells you the reps. Seven of hearts means seven push-ups.
- Draw the next card as soon as you finish. Rest only when you need to.
- Clear the deck. Your time is your score. Try to beat it next week.
What each card is worth
Number cards are worth their number. The rest is up to you, and the app lets you set it both ways.
- Ace: 1 for an easy breather, or 14 to make it the hardest card in the deck.
- Jack, Queen, King: 11, 12 and 13, or all worth 10 if you want a slightly shorter session.
- Jokers: a fixed set of a fifth exercise, such as 5 burpees, with an optional rest timer afterwards. You can also take them out and play with 52 cards.
How many reps is a full deck?
More than it sounds like. Each suit holds the same cards, so every exercise gets the same total.
| Card values | Per exercise | Whole deck |
|---|---|---|
| Ace 1, faces 10 | 85 | 340 |
| Ace 1, faces 11 to 13 | 91 | 364 |
| Ace 14, faces 10 | 98 | 392 |
| Ace 14, faces 11 to 13 | 104 | 416 |
Jokers add their own reps on top. Most people finish a full deck in 20 to 40 minutes.
Exercise ideas for each suit
A good deck has a push, a leg exercise, a core exercise and something that gets you out of breath. Pick one from each line, or build a deck around one area.
- Push: push-ups, knee push-ups, dips, pike push-ups
- Legs: squats, lunges, jump squats, step-ups, calf raises
- Core: sit-ups, crunches, leg raises, mountain climbers, Russian twists
- Whole body: burpees, jumping jacks, kettlebell swings, star jumps
- With kit: pull-ups, rows, goblet squats, overhead press
If you are new to this, choose exercises where 13 reps in a row is hard but possible. Knee push-ups and bodyweight squats are a fine place to start. You can also set face cards to 10, or deal half a deck by stopping at card 26.
What the app does for you
- Shuffles a fresh deck every time, so you never know what is next.
- Calls out each card, so you can leave your phone on the floor.
- Keeps the clock running and counts your reps for each exercise.
- Remembers your setup, and picks up where you left off if you close it mid-workout.
- Shares your exact deck setup with a friend as a link.
- Works with no signal after your first visit. Add it to your home screen and it opens like any other app.
It is free. There is no account, nothing to download and no ads.
Questions
Do I need a real deck of cards?
No. The app is the deck. It shuffles, deals, reads the card out loud and keeps count.
How often should I do it?
Two or three times a week is plenty for most people. Swap the exercises around so the same muscles are not doing all the work every session.
Can I do it with weights?
Yes. Type any exercise you like into a suit. Kettlebell swings, goblet squats and rows all work well. Choose a weight you can still move for 13 reps.
What if I can't finish the deck?
Stop where you are and note the card count. Next time, try to get a few cards further. Finishing the deck is the goal, not the entry fee.