Your health, happiness, and growth come first.
Wellness starts when you prioritise your body, mind, and goals. Instead of following fads, make lasting changes—one small step at a time.
Fuel Your Body from Within
A healthy gut supports a healthy mind. Most serotonin receptors—key to mood and sleep—live in the gut, which is shaped by what you eat. Small changes, like picking a salad over chips or a protein shake over chocolate, can boost both mental and physical well-being. Keep nutritious foods on hand to make healthy choices easier.
Move More, Feel Better
You already move—walking, lifting, stretching. Just turn up the volume. Add small changes like taking stairs or walking more. These simple habits build strength, lift your mood, and keep your heart healthy. Remember: starting is progress.
Put Yourself First
This is your time. Focus on balance, movement, and self-care.
Make the choice—for your health, for your happiness. Choose YOU.
Here we GO!
Why Increase Intensity Every 4 Weeks?
To keep improving, your body needs new challenges. Increasing intensity in phases helps you progress safely without burning out.
What is HIIT?
HIIT (High-Intensity Interval Training) uses quick bursts of effort followed by short rests. It burns fat fast and boosts fitness.
What is Resistance Training?
Also called strength training, it builds muscle and improves endurance using weights, bands, or body weight.
Why Combine Both?
HIIT burns calories. Strength training builds muscle and speeds up metabolism. Together, they break plateaus and boost results.
A healthy life is a balanced life—physically, mentally, and emotionally. Choosing yourself means making conscious decisions that align with your personal goals and values. It’s about creating space for wellness, movement, nourishment, and joy.
Choose balance, choose health, Choose YOU.
Foundational Training Advice
- Prioritise proper form—doing exercises incorrectly can cause injury and slow progress.
- Stick to the plan, even if it means moving slower or using lighter weights. Building this mindset early is key.
- Avoid changing or skipping exercises. Consistency builds habits.
- It's normal to find the workouts tough at first—don’t get discouraged.
- Need guidance? Watch tutorials online or ask a gym trainer for help.
- Keep your heart rate up to maximise fat burn and boost fitness—limit long rest breaks.
Your Weekly Workout Plan – Getting Started
*Try to Burn 200-300 Calories per day
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
HIIT and Resistance Training |
30 Minute Cardio exercise |
HIIT and Resistance Training |
30 Minute Cardio exercise |
HIIT and Resistance Training |
30 Minute Cardio exercise |
Rest and Stretch |
HIIT
Perform all exercises in each round back-to-back, then rest before starting the next round. Aim to do each movement with maximum effort.
1. Squat Jumps; 30 Seconds
2. Lunge with Kick (Right leg); 30 Seconds
3. Lunge with Kick (Left leg); 30 Seconds
4. Plank; 30 Seconds
1 Minute Rest
5. High Knees; 30 Seconds
6. Backward Lunge (Right leg); 30 Seconds
7. Backward Lunge (Left leg); 30 Seconds
8. Push Ups; 30 Seconds
90 Seconds Rest
9. Jump Lunges; 30 Seconds
10. Mountain Climbers (Alternate legs); 30 Seconds
11. Jumping Jacks; 30 Seconds
12. Crunches; 30 Seconds
1 Minute Rest
13. High Knees; 30 Seconds
14. Mountain Climbers (Alternate legs); 30 Seconds
15. Jump Lunges; 30 Seconds
16. Plank; 30 Seconds
Resistance Training Guidelines
- Start with light weights and maintain a quick pace throughout each exercise.
- In Weeks 1 and 2, complete 3 sets of 12 to 15 reps per exercise.
- In Weeks 3 and 4, increase the intensity by doing 4 sets of 16 reps.
- Keep rest periods short—20 seconds between sets.
Arms: 1. Bicep Curls – 3 sets, 12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
2. Tricep Dips – 3 Sets,12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
Back: 1. Bent over Dumbell Rows - 3 sets, 12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
2. Reverse fly’s - 3 sets, 12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
Shoulders 1. Front raisers - 3 sets, 12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
2. Lateral raisers - 3 sets, 12 – 15 Reps (Week 1-2); 4 sets, 16 Reps (Week 3-4)
Progression: Weeks 5–8
Training Tips
- Follow your plan closely—push harder and shorten rest where advised.
- Keep your heart rate up throughout your sessions.
- Avoid adding too many extra exercises to prevent overtraining.
- On cardio days, include more intense options like sprints or intervals for better results.
- Set a personal challenge: stick to your training and meal plan 100% for one full week.
Your Weekly Workout Plan – Progression
*Try to Burn 300-400 Calories per day
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
HIIT and Resistance Training |
HIIT and Resistance Training |
30 Minute Cardio exercise |
HIIT and Resistance Training |
HIIT and Resistance Training |
30 Minute Cardio exercise |
Rest and Stretch |
HIIT
Perform all exercises in each round back-to-back, then rest before starting the next round. Aim to do each movement with maximum effort.
1. High Knees; 45 Seconds
2. Crunches; 45 Seconds
3. Jump Lunges; 45 Seconds
4. Plank; 45 Seconds
5. Push Ups; 45 Seconds
1 Minute Rest
6. Squat jumps; 45 Seconds
7. Mountain Climbers (Alternate legs); 45 Seconds
8. Push Ups; 45 Seconds
9. Plank; 45 Seconds
90 Seconds Rest
10. Burpees; 45 Seconds
11. Jump Lunges; 45 Seconds
12. High Knees; 45 Seconds
13. Push Ups; 45 Seconds
14. Plank; 45 Seconds
1 Minute Rest
15. Lunge with Kick (Right leg); 45 Seconds
16. Lunge with Kick (Left leg); 45 Seconds
17. Tricep Dip; 45 Seconds
18. Plank; 45 Seconds
Resistance
- Choose light weights and aim for a quicker tempo during each set.
- In Weeks 5 and 6, complete 3 sets of 16 reps for each exercise.
- In Weeks 7 and 8, increase the intensity by doing 4 sets of 16 reps.
- Keep rest periods short—limit to 20 seconds between sets.
Arms: 1. Hammer Curls – 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
2. Bicep Curls – 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
Back: 1. Shrugs - 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
2. Reverse fly’s - 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
Shoulders 1. Front raisers - 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
2. Lateral raisers - 3 sets, 16 Reps (Week 5-6); 4 sets, 16 Reps (Week 7-8)
Maximise & Maintain: Weeks 9–12
- Stay consistent with higher intensity—this is where real change happens.
- Push harder on cardio days; keep challenging yourself.
- Prioritise rest and support recovery with the right supplements.
Your Weekly Workout Plan – Maximise & Maintain
*Try to Burn 400-500 Calories per day
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
HIIT and Resistance Training |
HIIT and Resistance Training |
30 Minute Cardio exercise |
HIIT and Resistance Training |
HIIT and Resistance Training |
30 Minute Cardio exercise |
Rest and Stretch |
HIIT
Perform all exercises in each round back-to-back, then rest before starting the next round. Aim to do each movement with maximum effort.
1. Squat Jumps; 60 Seconds
2. Tricep Dips; 60 Seconds
3. High Knees; 60 Seconds
4. Mountain Climbers; 60 Seconds
5. Push Ups; 60 Seconds
45 Seconds Rest
6. Jump Lunges; 60 Seconds
7. Plank; 60 Seconds
8. Push Ups; 60 Seconds
9. Jumping Jacks; 60 Seconds
10. Plank; 60 Seconds
90 Seconds Rest
11. Burpees; 60 Seconds
12. Lunge with Kick (Right leg); 60 Seconds
13. High Knees; 60 Seconds
14. Push Ups; 60 Seconds
15. Tricep dips; 45 Seconds
1 Minute Rest
16. Burpees; 60 Seconds
17. Plank; 60 Seconds
18. Push up; 60 Seconds
19. Mountain Climbers; 60 Seconds
20. High Knees; 60 Seconds
Resistance
- Stick to light weights and keep a quick, steady pace during each rep.
- For Weeks 9 and 10, aim for 3 sets of 16 reps per exercise.
- In Weeks 11 and 12, increase the challenge by completing 4 sets of 16 reps.
- Keep rest breaks short—no more than 20 seconds between sets.
Arms: 1. Hammer Curls – 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
2. Bicep Curls – 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
3. Overhead Tricep Extensions - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
Back: 1. Banded Lat Pulldown - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
2. Bent over Dumbel Rows - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
3. Shrugs - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
Shoulders 1. Front raisers - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
2. Lateral raisers - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)
3. Shoulder Press - 3 sets, 16 Reps (Week 9-10); 4 sets, 16 Reps (Week 11-12)