Monthly Fitness Schedule
Prepared by: [Your Name]
Week 1
Day | Activity | Duration | Notes |
|---|
Monday | Cardio (Jogging/Brisk Walking) | 30 minutes | Maintain steady pace |
Tuesday | Strength Training (Upper Body) | 40 minutes | Push-ups, dumbbells, planks |
Wednesday | Yoga/Stretching | 20 minutes | Focus on flexibility |
Thursday | Cardio (Cycling) | 30 minutes | Moderate intensity |
Friday | Strength Training (Lower Body) | 40 minutes | Squats, lunges, calf raises |
Saturday | Active Recovery (Light Walking) | 20 minutes | Enjoy a relaxed pace |
Sunday | Rest Day | - | Take time to recover |
Week 2
Day | Activity | Duration | Notes |
|---|
Monday | Cardio (Swimming) | 30 minutes | Low-impact exercise |
Tuesday | Strength Training (Core Focus) | 40 minutes | Crunches, leg raises, planks |
Wednesday | Pilates/Stretching | 30 minutes | Focus on posture and flexibility |
Thursday | Cardio (Running Intervals) | 25 minutes | Alternate between fast and slow |
Friday | Strength Training (Full Body) | 45 minutes | Compound exercises |
Saturday | Hiking or Outdoor Activity | 60 minutes | Moderate effort |
Sunday | Rest Day | - | Relax and hydrate |
Week 3
Day | Activity | Duration | Notes |
|---|
Monday | Cardio (Dance/Zumba) | 30 minutes | High-energy fun workout |
Tuesday | Strength Training (Upper Body) | 40 minutes | Use resistance bands or weights |
Wednesday | Yoga (Flow/Stretching) | 20 minutes | Focus on breathing and balance |
Thursday | Cardio (Rowing Machine or Similar) | 30 minutes | Steady effort |
Friday | Strength Training (Lower Body) | 40 minutes | Deadlifts, lunges, step-ups |
Saturday | Active Recovery (Walking or Yoga) | 30 minutes | Easy-paced movement |
Sunday | Rest Day | - | Full recovery |
Week 4
Day | Activity | Duration | Notes |
|---|
Monday | Cardio (Jump Rope or HIIT) | 20 minutes | Short bursts of intensity |
Tuesday | Strength Training (Core + Arms) | 40 minutes | Use moderate weights |
Wednesday | Flexibility Training (Stretching) | 20 minutes | Include hamstring and hip stretches |
Thursday | Cardio (Brisk Walking/Light Jog) | 30 minutes | Comfortable pace |
Friday | Strength Training (Full Body) | 45 minutes | Focus on form and technique |
Saturday | Recreational Activity (Sports) | 60 minutes | Fun and engaging |
Sunday | Rest Day | - | Plan for next month |
Notes:
Adjust the intensity and duration based on your fitness level.
Warm up for 5–10 minutes before starting any workout.
Cool down and stretch after every session to aid recovery.
Schedule Templates @ Template.net
