How to Make a Workout Plan


Look at your schedule

Fitness: Exercise regularly for cardiovascular health, strength, weight management, and stress reduction. Set goals, create a workout routine, and prioritize nutrition.

Determine any free time

Flexible fitness: Find time between work and socializing to exercise. It can vary daily in duration and timing. Prioritize what works for you.[1]

Be realistic

Personalize your fitness routine: Consider your preferences and energy levels. Avoid early workouts if you're not a morning person. Schedule workouts earlier if evenings exhaust you

Choose a space

Exercise options: Choose a local gym, work out at home, or enjoy outdoor activities like walking or running. Varying locations keeps your routine fresh.

Do some push-ups

rm & chest exercise: High plank position, palms under shoulders. Lower and raise body by bending elbows while maintaining straight back.

Try sit-ups

Abdominal exercise: Sit-ups. Lie on back, feet flat, hands supporting head. Engage abs, exhale, sit up with straight neck and back. Inhale while lowering.

Try squats

Lower body exercise: Stand with feet shoulder-width apart, arms raised. Bend knees, keeping thighs and arms parallel to floor. Maintain straight back, avoid extending knees past toes.

Master the hip hinge

Hip hinge exercise: Bend at waist, extend arms forward with palms down over head. Works hip muscles and lower body differently than previous exercise.

Tackle the rear lunge

Leg and core exercise: Step back, lower back knee almost to ground. Engages leg muscles while strengthening core.

Go for the overhead press

Shoulder and upper back exercise: Feet shoulder-width apart. Hold fists outside shoulders, arms bent. Extend arms straight up overhead with palms facing each other. Add dumbbells for more challenge. Use resistance band with palms toward you for variation.