Free guide
7‑Day Kickstart Plan
Jump‑start your fitness journey with a balanced week of workouts and nutrition guidelines designed for busy people. Use this plan to reset and build momentum.
Weekly workout schedule
30‑minute moderate‑intensity cardio such as brisk walking, cycling or jogging. Warm up for 5–10 minutes and aim to keep your heart rate at 50–70% of your maximum【415696358496398†L208-L210】【415696358496398†L263-L276】.
Three sets of 10 reps of compound lower‑body lifts (squats, lunges, hip thrusts and deadlifts). Focus on form and gradually increase weight【255431109503615†L456-L520】.
Three sets of 10 reps of push‑ups, dumbbell bench presses, bicep curls and lat pull‑downs, then finish with a 10–15‑minute core circuit【415696358496398†L321-L329】.
Light activity like walking or cycling for 30 minutes. Spend 5–10 minutes warming up and hold stretches for 30 seconds【415696358496398†L214-L219】【415696358496398†L242-L259】.
Repeat Tuesday’s session with a glute emphasis: Bulgarian split squats, leg presses, kettlebell swings, glute bridges and Romanian deadlifts【255431109503615†L504-L520】.
Push‑ups, dumbbell bench presses, bicycle crunches, leg lifts, bicep curls, lateral raises and chin‑ups. Perform three sets of 10 reps with light weights【255431109503615†L540-L566】.
Take a full rest day. Go for an easy walk or do a gentle mobility routine to aid recovery.
Nutrition guidelines
- Eat at least 5 portions of a variety of fruits and vegetables every day【440441502418475†L45-L67】.
- Base meals on higher‑fibre starchy foods like potatoes, wholegrain bread, pasta or rice【440441502418475†L76-L90】.
- Include beans, pulses, fish, eggs or lean meat for protein and aim for two portions of fish per week with at least one oily fish【440441502418475†L98-L117】.
- Have some dairy or fortified alternatives such as semi‑skimmed milk or yoghurt, choosing lower‑fat and lower‑sugar options【440441502418475†L121-L137】.
- Use small amounts of unsaturated oils like olive or rapeseed; remember all fats are high in energy and should be consumed sparingly【440441502418475†L141-L154】.
- Limit foods high in fat, salt and sugar (cakes, biscuits, sugary drinks) – they’re not needed in your diet and should be eaten less often and in small amounts【440441502418475†L158-L173】.
- Drink 6–8 glasses of fluid daily; water, lower‑fat milk and sugar‑free drinks count; keep fruit juice or smoothies to 150 ml a day【440441502418475†L177-L194】.
Training & habit tips
- Warm up for 5–10 minutes before each workout and cool down afterwards【415696358496398†L182-L219】.
- Aim for at least 150 minutes of moderate‑intensity activity per week with two muscle‑strengthening sessions【415696358496398†L208-L210】.
- Use progressive overload: start with three sets of 10 reps and gradually add weight or reps as you get stronger【415696358496398†L223-L237】.
- Include flexibility exercises by holding stretches for 30 seconds on each side【415696358496398†L242-L259】.
- Take a 10‑minute walk after your biggest meal to support digestion and step count.
- Prep your breakfast the night before and keep a protein‑rich snack handy.
- Stick to a regular sleep schedule to aid recovery and energy levels.
Want a plan built around your life? Book your complimentary consultation on the landing page and we’ll tailor your next 12 weeks together.