This plan is for people who want a clear, short routine they can do in a living room. It needs no equipment, takes 15 to 25 minutes, and runs three days a week. Each session uses an interval timer, so you do not have to count reps or watch a clock — just move when it beeps.
How the plan works
- Three sessions a week on non-consecutive days (for example Monday, Wednesday, Friday).
- Walk for 15 to 30 minutes on at least two other days.
- Same five exercises all month, so you can learn them well. See the exercise guide for how to do each one and easier versions.
- Each week the timer settings change a little, so the work grows without new moves to learn.
The five exercises
- Squat — sit back as if onto a chair, stand up. Use a real chair to touch if needed.
- Incline push-up — hands on a table, kitchen counter or wall.
- Glute bridge — lie on your back, knees bent, lift your hips.
- Marching or step-ups — march with high knees, or step onto the bottom stair.
- Plank — on forearms and knees, or forearms and toes.
Go through the list in order. When you reach the end, start again from the squat.
Week 1 — learn the moves
Timer: work 30, rest 30, rounds 10 (10 minutes). Use the 30/30 timer.
Go slowly. Focus on how each movement feels. You should finish feeling like you could have done more.
Week 2 — a bit more
Timer: work 30, rest 30, rounds 15 (15 minutes).
That is three times through the five exercises. If round 15 feels hard, that is expected. If it feels impossible, go back to 10 rounds for another week.
Week 3 — less rest
Timer: work 40, rest 20, rounds 10 (10 minutes) on the interval timer, then rest 2 minutes, then repeat for another 5 to 10 rounds.
With 20 seconds of rest you will need to move straight to the next exercise. Keep the pace steady rather than fast.
Week 4 — put it together
Timer: work 40, rest 20, rounds 20 (20 minutes).
Four times through the five exercises. By now the moves should feel familiar. Try the harder versions for one or two of them — for example push-ups on a lower surface.
Every session
- Before: 5 minutes of warm-up.
- After: 3 to 5 minutes of slow walking and gentle stretching.
- Effort: about 6 out of 10 in weeks 1–2, up to 7 out of 10 in weeks 3–4.
Missed a session?
Just do the next one. Do not try to double up. If you miss a whole week, repeat the previous week's settings when you come back.
After four weeks
You have three options:
- Keep going with week 4 and add rounds until you reach 30.
- Add variety with new exercises from the exercise guide or a Tabata block.
- Add equipment — a pair of dumbbells or a kettlebell opens up many more options.
Write down what you did each session, even just a tick in a calendar. Four weeks of ticks is the real achievement here.