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

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

• 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.

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

• 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.

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.