Fitness Training Plans

There's no shortage of fitness training plans to be found online, in magazines and books, but how do you know which one is for you? One good starting point is to look at your current general level of fitness and what goals you have in mind, then narrow your search based on that. Thus, these are more high-level suggestions aiming to give you an idea of what a suitable program may look like rather than provide in-depth detail.

Without further ado, let's dive into some fitness training plans based on where you stand today and what you aim to accomplish.

Currently obese or in poor health

• Monday: 45 minutes brisk walk
• Tuesday: Circuit training, light weights
• Wednesday: Rest
• Thursday: 45 minutes brisk walk
• Friday: Circuit training, light weights
• Saturday: 60-90 minutes leisurely walk
• Sunday: Rest

Healthy and in decent shape

• Monday: Weight training - upper body
• Tuesday: 60 minutes swimming
• Wednesday: 60 minutes spinning class
• Thursday: Rest
• Friday: Weight training - legs
• Saturday: 60 minutes brisk walk
• Sunday: Rest

Experienced trainer looking for an edge

• Monday morning: 45 minutes Stairmaster
• Monday evening: Weight training - arms, chest
• Tuesday: 60 minutes jogging
• Wednesday morning: 45 minutes Stairmaster
• Wednesday evening: Weight training - back, shoulders, abs
• Thursday: 60 minutes swimming
• Friday morning: 45 minutes Stairmaster
• Friday evening: Weight training - legs
• Saturday: 60 minutes spinning class
• Sunday: Rest

Currently obese or in poor health

• Monday: Weight training - upper body
• Tuesday: 30 minutes swimming
• Wednesday: Rest
• Thursday: Weight training - legs
• Friday: 30 minutes swimming
• Saturday: Rest
• Sunday: 45 minutes brisk walk

Healthy and in decent shape

• Monday: Weight training - arms, chest
• Tuesday: 45 minutes jogging/sprints - interval training
• Wednesday: Weight training - back, shoulders, abs
• Thursday: 60 minutes Tae Bo class
• Friday: Weight training - legs
• Saturday: 60 minutes swimming
• Sunday: Rest

Experienced trainer looking for an edge

• Monday morning: 30 minutes Stairmaster
• Monday evening: Weight training - chest, triceps
• Tuesday: 45 minutes jogging/sprints - interval training
• Wednesday morning: 30 minutes Stairmaster
• Wednesday evening: Weight training - back, biceps
• Thursday: 45 minutes jogging/sprints - interval training
• Friday morning: 30 minutes Stairmaster
• Friday evening: Weight training - shoulders, abs, calfs
• Saturday: Weight training - quads, hamstrings
• Sunday: Rest

Currently obese or in poor health

• Monday: 60 minutes swimming
• Tuesday: Circuit training, light weights
• Wednesday: Rest
• Thursday: 60 minutes swimming
• Friday: Circuit training, light weights
• Saturday: 45 minutes brisk walk
• Sunday: Rest

Healthy and in decent shape

• Monday: 45 minutes jogging/sprints - interval training
• Tuesday: Weight training - upper body
• Wednesday: 60 minutes spinning class
• Thursday: 45 minutes jogging/sprints - interval training
• Friday: Weight training - legs
• Saturday: 30 minutes high-paced swimming
• Sunday: Rest

Experienced trainer looking for an edge

• Monday morning: 45 minutes Stairmaster
• Monday evening: Weight training - upper body
• Tuesday: 45 minutes jogging/sprints - interval training
• Wednesday morning: 45 minutes Stairmaster
• Wednesday evening: 45 minutes jogging/sprints - interval training
• Thursday: Weight training - legs
• Friday morning: 45 minutes Stairmaster
• Friday evening: 30 minutes high-paced swimming
• Saturday: 60 minutes Tae Bo class
• Sunday: Rest

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