Exercise plan
Three simple ingredients: walking for daily movement, cross trainer intervals for your heart, and a full body strength circuit that gets a little harder every session. Tell us your age and level for your heart rate zones and weekly schedule.
It all started here, with Caroline Girvan
My strength journey began with this workout by Caroline Girvan. I still go back to it every now and then because I miss the routine, and to show my respect for what it has done for me. It has transformed me for ever, and I'm grateful.
Learn the plan
See your GP or an accredited exercise physiologist first if you have a heart condition, high blood pressure, diabetes, lung disease, joint or back problems, or you get chest pain, dizziness or unusual breathlessness with activity. This also applies if you are pregnant, have had recent surgery, or have been inactive for a long time.
Hard intervals are not for everyone. The 4×4 cross trainer session pushes your heart rate high. Build up gradually, and stop straight away if you feel chest pain, faint or unwell.
Heart-rate zones assume a typical heart. Medicines such as beta blockers lower your heart rate, so ask your doctor how to set your zones. Learn each strength move with light weights first, and keep your back neutral on the hinge and deadlift movements.
Drink enough before, during and after sessions. The hydration plan covers fluids and electrolytes for heavy training days. Find a qualified professional through Exercise & Sports Science Australia.
This is the weekly routine I follow. It combines three types of movement, and together they cover heart health, muscle and everyday activity.
| Activity | How often | Each session |
|---|---|---|
| Walking | 4 to 5 times a week | 30 minutes, 3 to 4 km |
| Cross trainer | 2 to 3 times a week | 30 minutes, Norwegian 4×4 format |
| Weight training | 2 to 3 times a week | 30 to 40 minutes, full body circuit |
How the planner uses this. Pick Beginner, Regular or Experienced and it builds a seven-day schedule inside these ranges. Walks can sit on the same day as weights, since walking is easy on the body.
Four hard efforts, each followed by an easy recovery. It is one of the most time-efficient ways to lift your cardio fitness.
4 minutes hard
Work at 80% or more of your max heart rate. Your planner shows your exact beats per minute.
3 minutes easy
Drop to your recovery heart rate. Keep moving, but let your breathing settle.
Repeat 4 sets
Four rounds in total, about 28 minutes. Start with an easy few minutes beforehand.
Well established Interval training reliably improves aerobic fitness (VO2 max), a strong predictor of long-term health. The classic 4×4 protocol, tested in a 2007 Circulation trial by Wisløff and colleagues, uses efforts at about 85 to 95% of max heart rate. Your plan uses 80% as the lower limit, which is a little gentler.
These are the two circuits I use, and the planner works with either. Choose one. Both train every major pattern: squat, hinge, push, pull, shoulders and core. Kit: DB dumbbell, KB kettlebell, Body no equipment. Rest 60 to 90 seconds between exercises.
8 moves, 10 reps each, 2 to 3 sets. About 45 minutes including warm-up and cool-down.
| # | Exercise | Kit | Pattern |
|---|
In-between inclusions
Short fillers to squeeze in between main sets. Spread the reps through the session in small chunks.
| Exercise | Kit | Amount |
|---|
Progressive overload
- Session 1: heavier weights for 1 set.
- Session 2: lighter weights for 3 sets.
- Session 3: heavier weights for 2 sets.
- Session 4: back to Session 1, and repeat the cycle.
14 movements, mostly 1 set of 24 reps. Rest 60 to 90 seconds between exercises.
| # | Exercise | Kit | Base reps |
|---|
Progressive overload
- Session 1: heavy weights, half reps.
- Session 2: light weights, full reps.
- Session 3: heavy weights, 1.5× reps.
- Then reset and repeat from Session 1.
Twists, arm swings, world's greatest stretch.
Neck stretches, hip extensions, multi-angle rhomboid squeezes.
Each benefit is tagged so you know what is solid and what is a bonus.
Stronger heart and lungs
Interval and steady cardio raise your aerobic fitness and lower long-term heart disease risk.
Well establishedMuscle and strength
Regular resistance training builds and keeps muscle, which protects mobility as you age.
Well establishedStronger bones
Loaded exercise such as squats, carries and presses puts the stress bones need to stay dense.
Well establishedBetter blood sugar control
Muscle uses glucose, so exercise improves how your body responds to insulin.
Well establishedMood and sleep
Regular activity reduces stress and helps you sleep more deeply.
Well establishedProgress that keeps coming
Raising the load in small steps gives your body a reason to keep adapting, which helps you avoid plateaus.
Well establishedHealthy gut movement
A daily walk may help keep your bowels regular, alongside fibre and plenty of water.
Limited evidenceMobility from warm-up and cool-down
Four minutes of movement before and after helps joints feel better. Its effect on injury risk is modest.
Limited evidence
Your routine, your call. If you already follow a strength routine you've worked hard to build, one that hits your calorie burn and hypertrophy goals, stick with it. If you ever want a template, here is mine.
My workout routines
These are the routines I follow: walking 4 to 5 times a week, cross trainer intervals 2 to 3 times, and weights 2 to 3 times, each strength session with a 2-minute warm-up and cool-down. The details are in the dropdowns above, and here are my original routine cards. Open either one to read it large.
Full Body Foundry
An 8-move strength circuit with inbetween inclusions and a progressive overload cycle.
Mobility, cardio and Armour Plating strength
My weekly mix, the Norwegian 4x4 cardio format and the 14-movement Armour Plating circuit.
How the numbers are worked out
Heart rate, weekly minutes and schedule
Max heart rate is estimated as 208 minus 0.7 × your age (the Tanaka formula), which is more accurate for adults than 220 minus age. Individual max heart rate can differ from the estimate by 10 beats a minute or more.
Zones: hard intervals at 80 to 95% of max, recovery at 60 to 70%, and brisk walking at 60 to 75%. The 80% floor comes from the plan, and the 95% ceiling from the classic 4×4 protocol.
Cardio minutes are shown as moderate-equivalent minutes, where vigorous minutes count double, as in the Australian and WHO physical activity guidelines. A 4×4 session counts as 16 vigorous and 12 moderate minutes, which is about 44 moderate-equivalent minutes. Adults are advised to do 150 to 300 moderate-equivalent minutes a week and strength training on at least 2 days.
Our addition The Beginner, Regular and Experienced schedules are our own arrangement within the plan's weekly ranges. Beginners are told to start with 2 to 3 interval rounds. These are sensible starting points, not tested programs. The rule for the next strength session is: cycle through Sessions 1 to 3, then repeat.
This is general information, not medical advice. Individual needs vary.
See what to take, and when, for recovery and energy.
