Week 1
Monday
10-minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get
your heart rate up more quickly, and limit the stress on your knees.
4 minutes of walking or running uphill so you feel tired and winded. If you have a heart rate monitor, you
should be at around 85-95% of your maximum heart rate (see the FAQ on how to find this).
5-minute cool-down – and lo and behold, you're back home where a hot shower awaits, and the rest of
your evening is free for other activities – not to mention you're on the path to improved fitness!
Note that it's important that the four minutes truly are high-intensity. If you find yourself unable to keep up
the intensity for all four minutes, you've overshot it; next time, go a little slower so you can manage the
whole distance. Conversely, you should be so tired and out of breath that you're unable to maintain a
conversation.
Wednesday
Warm up for 10 minutes at a comfortable pace
Run or walk for 20 minutes.
10 pushups, either with bent knees, or kneeling with handholds
15 squats
10 squat jumps
Friday
10-minute warm-up to get you sweating lightly
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5 minutes of calm walking – and just like that, you're done for the week!
Week 2
Monday
10-minute warm-up to get you sweating
4 minutes of walking or running uphill so you feel tired and winded
5-minute cool-down, e.g. relaxed walking – what a great start to the week!
Wednesday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – and you're done for the day!
Friday
10-minute warm-up to get you sweating
Thigh exercises (squats, squat jumps, lunges), do 5 reps per exercise, and repeat for three sets total. If
after 3 sets of 5 reps you're left still wanting more, do a fourth set with 7-10 reps per exercise!
Sunday
Hike in the woods (or another less strenuous activity you enjoy) for at least 1 hour.
Week 3
Monday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – and your week is off to a great start!
Wednesday
Hiking (or another less strenuous activity you enjoy) for at least an hour – bring a friend and you'll enjoy it
even more!
Friday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
5 minutes of relaxed walking – and you're done for the week!
Enjoy your weekend off – next week is going to be intense…
Week 4
Monday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – well done!
Wednesday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – keep at it, you're doing great!
Friday
10-minute warm-up to get you sweating
4 minutes of walking or running so you're very short of breath
5 minutes of relaxed walking
Thigh exercises (squats, squat jumps, lunges) 7-10 reps per exercise
Push-ups – as many as you can manage
Thigh exercises, 7-10 reps
Push-ups – as many as you can manage
Week 5
Monday
10-minute warm-up to get you sweating
4 minutes of walking or running so you're very short of breath
5 minutes of relaxed walking – well done!
Wednesday
Warm up at a comfortable pace for 10 minutes
Run or walk for 20 minutes
10 push-ups, either with bent knees, or kneeling with handholds
15 squats
10 squats with jumps
15 squats
10 squats with jumps
10 push-ups
15 squats
10 squats with jumps
10 push-ups
Friday
Go hiking in the forest (or do other less strenuous physical activities you enjoy) for at least an hour.
Week 6
Monday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – well done!
Tuesday
Warm up at a comfortable pace for 10 minutes
Run or walk for 20 minutes
10 push-ups, either with bent knees, or kneeling with handholds
15 squats
10 squats with jumps
Thursday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – good job!
Friday
Warm up at a comfortable pace for 10 minutes
Run or walk for 20 minutes
10 push-ups, either regular ones or with bent knees
15 squats
10 squats with jumps
10 push-ups
15 squats
10 squats with jumps
10 push-ups
15 squats
10 squats with jump
Week 7
Monday
10-minute warm-up to get you sweating
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
3 minutes of relaxed walking
1 x 4 minutes of walking or running so you're very short of breath
5-minute cool-down – well done!
Wednesday
Take a trip to the pool, swim or find another less strenuous activity you enjoy – at least 1 hour
Thursday
Do the maximum number of sit-ups you manage
30-minute walk or jog at a pace where you're not too winded keep up a conversation
Do the maximum number of sit-ups you can manage
Great job!