Train your
Body and Mind.
Quick exercises for reaction time, eye coordination, memory, and focus — right in your browser, no download or sign-up. Try one now:
Test your reaction time
Tap when the box turns green · 3 rounds · about 15 seconds
Training exercises
Pick one below — each opens full-screen with its own adjustable controls.
Visual Reaction Time Test
Wait for the screen to flash green, then click as fast as you can. Run multiple rounds to see your average and chase a new best time.
Launch exercise →Audio Reaction Time Test
Listen for the beep, then click as fast as you can. Trains reaction to sound instead of sight, with rounds, averages, and a best-score tracker.
Launch exercise →DVD Bounce — Eye Training
Follow a single ball as it ricochets around the screen, classic-screensaver style, and read the number flashing inside it. Adjust speed, size, and color to your level.
Launch exercise →Random Pops — Eye Training
Colored targets pop in and out at random spots on screen. Add more balls and increase the speed to challenge your peripheral awareness and reaction time. Follow one target and ignore the others.
Launch exercise →Schulte Table
Find the numbers from 1 to 25 in order as fast as you can. A classic drill for focus, visual search speed, and peripheral vision, with grids from 3×3 to 7×7.
Launch exercise →Sequence Memory Test
Watch a growing sequence of tiles light up, then tap them back in the same order. One mistake ends the round — how long a sequence can you remember?
Launch exercise →Mental Math Practice
Timed addition, subtraction, multiplication, and division drills. Pick 1- to 7-digit numbers in any combination, or work through every two-digit problem without repeats.
Launch exercise →Box Breathing & 4-7-8 Breathing
Follow an animated guide through box breathing or the 4-7-8 technique. Adjustable timing and cycles, with optional sound cues so you can close your eyes.
Launch exercise →3D Workouts
Gym exercises animated in 3D. Rotate them to check your form from any angle.
Barbell Back Squat
A foundational lower-body lift. With a barbell across your upper back, you sit your hips down between your heels and stand back up.
View in 3D →Kettlebell Goblet Squat
A beginner-friendly squat. Holding a kettlebell at your chest keeps your torso upright and makes it easier to sit deep between your heels.
View in 3D →Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
View in 3D →Dumbbell Bench Press
A flat-bench chest press with a dumbbell in each hand. Each arm works on its own, and the hands can travel a little further than with a barbell.
View in 3D →Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
View in 3D →Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Dumbbell Fly
A chest isolation move on a flat bench. With a slight, fixed bend in your elbows, you open your arms in a wide arc and hug the dumbbells back together over your chest.
View in 3D →Cable Crossover
A cable chest fly. Standing between two high pulleys, you sweep the handles down and together in front of your hips in a wide hugging arc.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →Barbell Bent-Over Row
A heavy compound pull for the whole upper back. Hinged forward with a flat back, you row a barbell from arm's length up to your lower ribs.
View in 3D →One-Arm Dumbbell Row
A single-arm back exercise braced on a bench. With your torso flat, you row a dumbbell from arm's length up beside your waist.
View in 3D →Inverted Row
A bodyweight row under a bar set at about waist height. Holding your body straight like a plank, you pull your chest up to the bar.
View in 3D →Lat Pulldown
A cable machine pull that trains the same muscles as a pull-up. Seated with your thighs braced, you pull a wide bar down to your upper chest.
View in 3D →Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Resistance Band Pull-Apart
A simple upper-back and rear-shoulder exercise. Holding a band at arm's length, you pull it apart until it touches your chest.
View in 3D →Dumbbell Biceps Curl
The classic arm builder. Standing tall with your elbows at your sides, you bend at the elbow to lift the dumbbells toward your shoulders.
View in 3D →EZ-Bar Curl
A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.
View in 3D →Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
View in 3D →Tools
Quick calculators to go along with the exercises.
TDEE Calculator
Estimate your Total Daily Energy Expenditure and see calorie targets for maintenance, weight loss, or weight gain. Supports both metric and US units.
Open calculator →Macro Calculator
Turn a daily calorie target into grams of protein, carbs, and fat. Balanced, high-protein, low-carb, low-fat, or your own custom split.
Open calculator →Weight Loss Timeline
See when you'd reach your goal weight at a given pace, or what pace a target date needs, with the daily calories each plan takes.
Open calculator →BMI Calculator
Calculate your Body Mass Index from height and weight and see which category it falls into. Supports both metric and US units.
Open calculator →Body Fat Calculator
Estimate body fat percentage with the U.S. Navy tape-measure method, and see your fat mass, lean mass, and category. Supports metric and US units.
Open calculator →Heart Rate Zone Calculator
Work out your five training heart rate zones from your resting and max heart rate, using the Karvonen heart rate reserve formula.
Open calculator →Running Pace Calculator
Calculate pace, finish time, or distance from the other two, in km or miles, with speed and an even-split table. Presets for 5K to marathon.
Open calculator →Barbell Plate Calculator
See exactly which plates to load on each side of the bar for any target weight, in kg or lb, using only the plates your gym has.
Open calculator →Articles
The science behind the exercises and tools, in plain language.
The Science of Reaction Time: Why Milliseconds Matter
What really happens between seeing or hearing a signal and moving, why we react faster to sound than to light, how reaction time changes with age and sleep, and whether you can train it.
Read article →Smooth Pursuit: How Your Eyes Follow a Moving Target
The science of smooth pursuit eye movements — the brain circuits behind them, a century of research from Raymond Dodge to modern sports vision, and what tracking practice can realistically do for you.
Read article →Peripheral Vision and Visual Attention: Seeing More Than You Look At
Why only a tiny patch of your vision is sharp, how saccades and attention fill in the rest, and what research on the useful field of view and multiple object tracking says about training awareness.
Read article →The Schulte Table: The Science of Visual Search and Focus
Where the Schulte table came from, what visual search science says about finding numbers in a grid, how it relates to clinical attention tests, and an honest look at its link to speed reading.
Read article →Working Memory: How Much Can Your Mind Hold at Once?
The science of short-term and working memory — from Miller’s magical number seven to the Corsi block test — plus what brain-training research really shows and how sequence games can help.
Read article →Mental Math: What Happens in Your Brain When You Calculate
How the brain represents numbers and solves arithmetic, a short history of mental calculation from the abacus to human computers, and the real benefits of building arithmetic fluency.
Read article →Box Breathing and 4-7-8 Breathing: The Science of Slow Breathing
How slow, structured breathing affects your heart, nervous system, and mood — the physiology, the history from pranayama to military training, and what clinical studies actually show.
Read article →Heart Rate Training: The Science of Zones and the Karvonen Formula
How heart rate reflects exercise intensity, where the Karvonen formula and “220 minus age” came from, what research says about training mostly easy, and how to find your own zones.
Read article →Pacing Strategy: The Science of Running Your Best Race
Why even pacing beats a fast start, what world records reveal about how the best runners spread their effort, how the marathon got its odd distance, and how to plan your own splits.
Read article →Protein, Carbs, and Fat: The Science of Macronutrients
What each macronutrient does, where calorie counts came from, how much protein you really need, and what large trials say about low-fat versus low-carb diets.
Read article →Measuring Body Fat: What the Tape, the Scale, and the Scanner Tell You
Why BMI misses so much, how body fat is measured — from underwater weighing to DEXA scans and the Navy tape method — how accurate each method is, and what a healthy range looks like.
Read article →Why Weight Loss Slows Down: The 3,500-Calorie Rule and Your Metabolism
Where the 3,500-calorie rule came from and why it overpromises, how metabolism adapts as you lose weight, whether fast or slow loss is better, and what helps people keep weight off.
Read article →Progressive Overload: The Science of Getting Stronger
How muscles adapt to lifting, how an army doctor turned heavy lifting into medicine, heavy versus light loads, how fast to add weight, and why strength training pays off for health.
Read article →