Free Monthly Fitness Schedule Template
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.
