Wind-down after a shift
Every day
- Shower
- Phone on the charger
- Dark room
- Same sleep alarm
Daily Plan for a Shift Worker Who Wants to Get in Shape
Your shifts move, so a workout at a fixed clock time does not work. This plan puts three home workouts, a daily walk, water and a wind-down after each shift into your week.
Work rhythm
- 4-step routine
- 5-exercise workout
- 2 habits
- 5 first steps
- 3 chores
Follows your shift
Wind-down after a shiftEvery day
Full-body workoutMonday, Wednesday and Friday
Walk 20 minutesEvery day
Drink a glass of water6 times a day
No fixed clock times. Do each item when your shift allows.
Everything in the plan
Full-body workout
Monday, Wednesday and Friday · 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
- Pick your three workout days
- Set out workout clothes tonight
- Do the first workout
- Plan five easy dinners
- 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
Habits
- Walk 20 minutesEvery day
- Drink a glass of water6 times a day
Why it works
- 1The full-body workout uses five bodyweight moves and no equipment. You do it on Monday, Wednesday and Friday, when your shift allows.
- 2A 20-minute walk and six glasses of water each day need no fixed time. They fit around any shift.
- 3The wind-down after each shift ends with the same sleep alarm. Sleep helps your body recover between workouts.
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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