I recently upgraded from my Casio smartwatch to the Fitbit Air and started tracking my daily workouts in Google Health.
After tinkering with the app, I realized I could export my Fitbit Air health and training data to Google Health.
I was already looking to step up my workout routine, and I instantly had an idea: What if I fed my training data to Gemini and saw what it could come up with?
The Casio GBD-200 is a reliable hybrid smartwatch that fulfills my fitness tracking needs
I’m quite active, go for a high-intensity walk six days a week, and follow a very strict diet.
This combination has helped me drop 40 lbs in the past six months, but lately my workout routine has plateaued. I need to switch things up to keep losing weight while keeping my limitation in mind.
According to my Google Health data, I average about 8,000 to 9,000 steps a day and have moderate activity.
I followed almost no structured high-intensity workouts, and my resting heart rate averaged about 60 bpm.
I could clearly improve these stats, and the best way to tweak my workout was to use my Google Health data to my advantage.
So I exported the Google Health data tracked by my Fitbit Air and uploaded it to Gemini. I also uploaded my diet plan as a PDF so it could factor it in and suggest a weekly workout plan.
To export the data, I went into Google Health settings > Your data in Google Health and selected Export your data. This took me to the Google Takeout page, where I selected Google Health as the only option and exported the data.
I only exported a week’s worth of Google Health data. However, data for longer periods can take longer to export and download.
After uploading my health and training data and diet plan to Gemini, I asked it to give me a personalized workout plan using the prompt below:
I’ve uploaded my Google Health data from my Fitbit Air and diet plan. Extract the ZIP file, use the Google Health data, and make a customized workout plan for the week. Use all the data that is relevant to draw up a routine. Also, take my diet into account.
Gemini scanned my data, gave an overview of my current workout routine, and concluded that my cardiovascular baseline and recovery were solid, but my activity volume was low.
It also deduced that my daily steps and active minutes were in the “lightly active” zone and needed some tweaking.
Gemini recommended increasing volume and intensity in a balanced way without “wrecking” me. It also considered every other data point and returned a seven-day workout plan that was eye-opening.
The Fitbit Air is a screenless tracker that offers 7 days of battery life, workout tracking, and sleep tracking.
Gemini took only a few seconds to recommend tweaks to my daily workout. Since I didn’t want to subscribe to Google Health Coach, this was a nifty workaround.
It considered everything, including my resting heart rate, SpO2, and sleep data, to create a plan.
What’s neat is that since my diet plan was divided by day, it also factored that in and gave me an achievable plan.
For example, for days one to three, when I consumed more protein, Gemini recommended I focus more on my upper body, lower body, and core.
It recommended chest press, rowing, overhead press, planks, squats, and walking lunges.
On the third day, Gemini recommended low-impact cardio and core exercises for better recovery. The rationale was that higher protein intake supports muscle repair while building a strength base.
Google Health tailored workout plans and health insights to my data. The results do not replace professional medical advice, diagnosis, or treatment. Always consult a physician or a certified physical trainer before starting a new or intense exercise program.
Here’s the rest of the workout plan that Gemini recommended that I’ve lifted directly from the app:
Days 4–5 (complex-carb days: jaun/quinoa cheelas, khichdi, etc.): Cardio and conditioning focus.
Day 4 pure Zone 2 (40–45 min brisk walk/cycle, target 7,500–8,500 total steps).
Day 5 full-body resistance conditioning (step-ups, lat pulldowns, push-ups, glute bridges).
Rationale: glycogen availability makes longer steady-state and metabolic work more productive.
Day 6 (moderate egg/clear-soup day): Lighter strength + core circuit (bicep-to-tricep supersets, face pulls, dead bugs) plus an easy post-dinner walk.
Day 7 (detox/light day): Active recovery only — easy 25–30 min walk + foam rolling and mobility work focused on hips, lower back, and thoracic spine.
Looking at the recommendations, nothing seems out of place or like something I haven’t already done. Gemini didn’t make radical changes or recommend an intense exercise program that might not suit me.
I still recommend consulting a certified trainer, or at least running it by them, before tweaking your workout plan. Since I’m quite experienced and have worked out with weights and intense cardio for over 20 years, I tried it out.
For me, the workout plan felt realistic, and I noticed all the gaps. At first, I saw how low my daily movement was and missed opportunities that Gemini pointed out.
Gemini used my training and health data to give a brief, easy-to-follow, actionable plan that matched my meals and recovery capacity.
Time to go screenless
Using Gemini to generate workout recommendations worked like a charm and made me more aware of missed opportunities.
Uploading my training and health data to Gemini, along with my diet plan, gave me an achievable, uncomplicated routine.
But if you want more complex workout plans or have pre-existing medical conditions, I recommend consulting a health professional or a physical trainer, who may be more reliable than an AI agent.
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