This page gives you three simple levels of fitness & diet plans. Pick the one that matches your available time each day:

• Workout 1 – Normal weekly plan (20–30 min sessions, 5 days a week)
• Workout 2 – Daily ≤30 min plan (one workout per day)
• Workout 3 – Daily 10 min plan (fastest option for very busy women)
• Get Ripped

• Calories: To lose weight, eat slightly less than you burn.
  • Easy guide: Eat about 1,500–1,800 calories per day (most women) if you want to lose fat.
  • If very small body → stay closer to 1,400–1,500.
  • If taller/heavier or very active → 1,700–1,900 may still work.
• Protein: Eat 20–30g of protein at each meal.
  • Examples: 2 eggs + Greek yogurt, or chicken breast size of your palm, or 1 scoop whey shake.
  • Total per day: 70–100g protein is a good target for most women.
• Food choices:
  • Fill half your plate with vegetables.
  • One quarter with protein (meat, fish, eggs, beans, tofu).
  • One quarter with healthy carbs (brown rice, oats, potato, fruit).
  • Add a little healthy fat (nuts, avocado, olive oil).
• Water: Drink 2–3 liters of water per day.
• Sleep: Aim for 7+ hours each night.
• Daily movement (NEAT): Walk when you can, take stairs, stand up often.

• Workouts are short but intense – push hard during the work periods.
• If 10 min is all you have → it still works if consistent.
• Food drives fat loss; workouts shape the body.
• Progress is measured weekly (energy, clothes fitting, average weight).
• Be patient: 8–12 weeks for visible strong results.

Who for: You can manage ~5 days per week, 20–30 min sessions.

• Monday: Strength Circuit
• Tuesday: Fast walk or HIIT cardio (20–30 min)
• Wednesday: Strength Circuit (variation)
• Thursday: Fast walk or HIIT cardio (20–30 min)
• Friday: Strength Circuit
• Saturday: Optional light walk (30 min)
• Sunday: Rest or gentle stretch

Do each move 10–12 times, rest 30 sec between moves:

1. Squats
2. Push-ups (normal or knees)
3. Rows (use dumbbells, resistance band, or backpack)
4. Lunges (each leg)
5. Plank (hold 20–40 sec)

• Brisk walk uphill for 20–30 min
• Or HIIT: 30 sec fast walk / jog, 30 sec easy pace, repeat for 15–20 min

Who for: You want one workout each day, max 30 min.

• Monday: Strength/HIIT Circuit (25–30 min)
• Tuesday: Fast walk or HIIT cardio (20–30 min)
• Wednesday: Strength/HIIT Circuit
• Thursday: Fast walk or HIIT cardio
• Friday: Strength/HIIT Circuit
• Saturday: Core + Mobility (stretch + ab work)
• Sunday: Rest or light walk

Timer: 40 sec work / 20 sec rest × 3 rounds:

1. Squats or jump squats
2. Push-ups
3. Rows (with weight or band)
4. Glute bridge (hip thrust on floor)
5. Plank with shoulder taps

• Incline treadmill walk (12% incline, 3 mph, 30 min)
• Or HIIT: 20 sec fast, 40 sec slow, repeat for 20 min

Who for: Ultra-busy women. You only have 10 minutes per day.

Timer: 40 sec work / 20 sec rest × 2 rounds:

1. Squat or jump squat
2. Push-ups
3. Mountain climbers
4. Glute bridge
5. Burpee (or step-back burpee for low impact)

• 20 sec jog in place / 40 sec march in place × 10 rounds

• Mon, Wed, Fri: 10-min HIIT circuit
• Tue, Thu: 10-min cardio intervals
• Sat: 10-min core (planks, side planks, crunches, dead bugs)
• Sun: Rest or gentle walk

NEAT = Non-Exercise Activity Thermogenesis

This means the calories you burn from all movement that is not planned exercise. It is everything you do outside of workouts that still uses energy.

• Walking while shopping
• Taking the stairs instead of the lift
• Pacing while on the phone
• Housework (vacuuming, mopping, cleaning)
• Gardening or carrying groceries
• Standing instead of sitting
• Even fidgeting

• NEAT can burn hundreds of calories per day without you noticing.
• For very busy people, increasing NEAT often has more impact than workouts.
• People with high NEAT (lots of daily movement) usually stay leaner even if they do not work out much.

• Aim for 5,000–10,000 steps per day if possible.
• Stand up once every hour.
• Add a 5–10 minute walk after meals.
• Park further away, take stairs, carry your own bags.

NEAT is simple: move more during the day. All small movements add up to faster fat loss and better health.

HIIT = High-Intensity Interval Training

HIIT is a way of exercising where you switch between short bursts of hard effort and short periods of rest or easy movement. It is one of the fastest ways to burn fat, improve fitness, and save time.

• Work phase (hard): 20–40 seconds of fast, powerful movement (example: sprinting, jump squats, burpees).
• Rest phase (easy): 10–60 seconds of light movement or full rest (example: slow walk, standing still).
• Repeat this cycle for 10–30 minutes total.

• Sprinting: Run fast for 30 sec → Walk for 60 sec → Repeat 10 rounds.
• Bodyweight circuit: 40 sec burpees → 20 sec rest → 40 sec push-ups → 20 sec rest → Repeat with squats, mountain climbers, planks.
• Bike/Row/Step: 20 sec max effort pedaling → 40 sec easy pedaling → Repeat 15–20 minutes.

• Burns a lot of calories in a short time.
• Increases metabolism for hours after (afterburn effect).
• Builds both strength and cardio fitness.
• Can be done anywhere with or without equipment.

• Perfect if you only have 10–30 minutes for exercise.
• Works best 2–4 times per week (not every day – too intense).
• Combine with strength training and daily NEAT for best results.

HIIT = push hard for a short time, rest, repeat. It is short, tough, and extremely effective.

This is a fast, high-intensity 5-minute calisthenics workout designed to help women burn fat, tighten the core, and build lean, toned muscle. It can be done anywhere – no equipment required.

Timer: 45 seconds work / 15 seconds rest per exercise (5 moves = 5 minutes).

1. **Jump Squats (or Fast Bodyweight Squats)**  
   * Squat down, explode up, land softly.  
   * Works thighs, glutes, and burns lots of calories.  
   * Low-impact option: fast squats without jump.  

2. **Push-up to Shoulder Tap**  
   * Perform 1 push-up, then tap each shoulder before the next rep.  
   * Strengthens chest, arms, and core stability.  
   * Modification: do push-ups from the knees.  

3. **Mountain Climbers (Fast)**  
   * In a push-up position, drive knees to chest quickly.  
   * Burns fat, tones abs, and builds cardio endurance.  

4. **Glute Bridge March**  
   * Lie on your back, lift hips up into a bridge, then lift one knee at a time like marching.  
   * Works glutes, hamstrings, and core.  

5. **Plank Jacks**  
   * In a plank position, jump feet in and out like a jumping jack.  
   * Great for abs, shoulders, and overall calorie burn.  
   * Low-impact option: step one foot out at a time.  

• Do each exercise for 45 seconds, rest for 15 seconds, then switch to the next.
• Push yourself during the 45 seconds – intensity is key.
• Total time = 5 minutes.

• Add this blast at the end of your 10 or 30 minute routine for extra fat-burning.
• Or use it alone on busy days when you only have 5 minutes.
• Works best when paired with a healthy calorie-controlled diet and enough protein (20–30g per meal).

• Calories: Stay in a modest calorie deficit (≈1,500–1,800 for most women).
• Protein: 70–100g per day.
• Consistency: Do this blast 3–4 times per week for results in 6–8 weeks.
• Progression: After 3–4 weeks, repeat twice for a 10-minute advanced version.

This 5-minute blast turns up the intensity, helps strip fat, and sculpts lean muscle for a strong, toned look.