Daily Plan for an Office Worker Who Wants to Get in Shape
You commute to work and the evenings are short. This plan puts a short home workout after work, a walk at lunch and a wind-down before bed.
The plan
| Part | What | When |
|---|---|---|
| Routine | Evening wind-down | Sunday to Thursday at 9:30 PM |
| Workout | Full-body workout | Monday, Wednesday and Friday at 7:30 PM |
| Habit | Walk 20 minutes | Every day at 12:30 PM |
| Habit | Drink a glass of water | 6 times a day |
| Habit | Most important task first | Weekdays at 9 AM |
| Project | Get back in shape | Five first steps |
| Chores | 3 chores by room | Days after each was last done |
The times assume you have free time after work. In the app, you choose when you have free time, and the plan moves to fit.
Why it works
- The workout needs no equipment and no travel, so it fits after a commute.
- A lunch walk adds movement on days when you sit for many hours.
- The evening wind-down protects sleep, which makes the next workout easier.
Evening wind-down
Sunday to Thursday at 9:30 PM.
- Phone on the charger outside the bedroom
- Set out tomorrow's clothes
- 10-minute tidy
- Read in bed
Full-body workout
Monday, Wednesday and Friday at 7:30 PM. No equipment.
| Exercise | Sets | Each set |
|---|---|---|
| Bodyweight squat | 3 | 12 reps |
| Push-up (knees are fine) | 3 | 8 reps |
| Glute bridge | 3 | 12 reps |
| Reverse lunge | 3 | 8 reps |
| Plank | 3 | 20 seconds |
First steps: Get back in shape
- Pick your three workout days
- Set out workout clothes tonight
- Do the first workout
- Plan five easy dinners
- Book a check-up
Chores
Each chore repeats a number of days after you last did it, so a missed day does not stack up.
| Room | Chore | Repeats |
|---|---|---|
| Kitchen | Wipe the counters and stove | 3 days after it was last done |
| Bathroom | Clean the bathroom | 7 days after it was last done |
| Bedroom | Change the sheets | 14 days after it was last done |
Start with this plan
Sign in with Google and choose when you have free time. The plan is saved to your account, and Ginger, the built-in assistant, can change any part of it. Every feature is free for 7 days; a card is necessary to start the trial.
Start with this planRead the how to build a gym habit that sticks guide, see all plans or read the facts.