1-Month Fitness Goal
Build strength, improve stamina, and develop a consistent workout habit within 30 days.
our Weekly Plan
Week 1: Establish and Develop a Routine
Exercise for 20 to 30 minutes four days a week
Basic exercises (squats, push-ups, planks, gentle cardio) are the main focus.
Objective: acclimate your body to consistent activity
Week 2: Boost Your Level of Intensity
Five days a week, 30 to 40 minutes of exercise
Add resistance bands or modest weights.
The objective is to increase core strength and endurance.
Week 3: Cardio and Strength Combination
Five days a week, 40–45 minute workouts
Add: additional repetitions, longer walks or runs, and HIIT
Goal: gain lean muscle and burn fat.
Week 4: Exceed Your Boundaries
5–6 days a week, 45–50 minute sessions
Add: more difficult versions (longer planks, incline push-ups, and jump squats)
Objective: increase strength and endurance
Monthly Goal Outcomes
Enhanced endurance; enhanced muscular tone; minor weight loss (1-2 kg, depending on diet); a stronger core and more flexibility; and a regular exercise routine