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Daily Plan for Someone in Their First Place Who Wants to Get in Shape

You just moved into your own place, so your days have no set routine yet. This plan puts three evening workouts, a daily walk, home cooking and five first steps into your week.

Free time

Work rhythm

  • 4-step routine
  • 5-exercise workout
  • 3 habits
  • 5 first steps
  • 4 chores

A weekday

  1. 7:30 AM

    Wake up

  2. 9 AM

    Work starts

    Most important task firstWeekdays
  3. 12:30 PM
    Walk 20 minutesEvery day
  4. 5:30 PM

    Work ends

  5. 6:30 PM
    Full-body workoutMonday, Wednesday and Friday

    Then free time until 9:30 PM. Nothing planned.

  6. 9:30 PM
    Evening wind-downEvery day
  7. 10:30 PM

    Bed

Any time

Cook one meal at homeEvery day

Setup asks the same questions, so this is the plan you get.

Everything in the plan

Evening wind-down

Every day at 9:30 PM

  1. Phone on the charger outside the bedroom
  2. Set out tomorrow's clothes
  3. 10-minute tidy
  4. Read in bed

Full-body workout

Monday, Wednesday and Friday at 6:30 PM · No equipment

  • Bodyweight squat3 × 12 reps
  • Push-up (knees are fine)3 × 8 reps
  • Glute bridge3 × 12 reps
  • Reverse lunge3 × 8 reps
  • Plank3 × 20 seconds

Get back in shape

Five first steps

  1. Pick your three workout days
  2. Set out workout clothes tonight
  3. Do the first workout
  4. Plan five easy dinners
  5. Book a check-up

Chores

Each repeats after it was last done, so a missed day does not stack up

  • KitchenWipe the counters and stoveevery 3 days
  • BathroomClean the bathroomevery 7 days
  • BedroomChange the sheetsevery 14 days
  • KitchenTake out the trash and recyclingevery 3 days

Habits

  • Walk 20 minutesEvery day at 12:30 PM
  • Cook one meal at homeEvery day
  • Most important task firstWeekdays at 9 AM

Why it works

  1. 1The full-body workout uses five bodyweight moves, so you need no gym near the new place. You do it at 6:30 PM on Monday, Wednesday and Friday.
  2. 2A 20-minute walk at 12:30 PM breaks up the day. You move every day, including days with no workout.
  3. 3You cook one meal at home every day. The first steps plan five easy dinners, so you start to use the new kitchen.

Start with this plan

Sign in with Google. Setup opens with your choices picked, and Ginger, the built-in assistant, can change any part of the plan.

Start with this plan

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