Keep it boring. Keep it consistent. Run it for 4 weeks before changing anything.
Goal: Get fit Days/week: 3 Session length: 30 minutes Equipment: none Focus: general
- Consistency beats intensity. - Progress is a schedule + progression. - Diet is the multiplier (especially for fat loss).
- Non-negotiable: 3 workouts/week. - Minimum effective dose: 30 minutes per session. - If I can’t do the full session, I do 10 minutes. - Log workouts (sets/reps/weight). - General rule: keep it simple and keep showing up.
- Train 3×/week for 30 minutes. - Full-body circuit: pushups (or incline), squats, hip hinge (good mornings), rows (towel), plank. - Progression: add reps until top of range, then add a set, then harder variation.
- Steps: choose a baseline (start with 6–8k/day). - Protein with each meal. - Sleep: protect a consistent window.
- Weekly: workouts completed - Weekly: average daily steps - Weekly: bodyweight trend (optional)
- Did I hit workouts? If not, why (schedule, energy, friction)? - What’s the smallest change to reduce friction next week? - Is progression moving (reps/weight/sets)?