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There's no need for a gym or special equipment—just consistency and adaptation to your energy level.
This plan is ideal for anyone holding 16/8 or 18/6 protocols and wants to stay active without forcing. You can use it as inspiration and adjust according to your schedule.
Day 1 — Monday
Objective:easy activation + mental reset after the weekend
- 30 min fast walking in the morning (in fasting)
- 10 min stretching for the back and hips in the evening
📌 Recommendation: add natural salt to the water in the morning
Day 2 — Tuesday
Objective:light toning + maintaining muscle mass
Circuit bodyweight (3 round):
- 15 squats
- 10 push-ups (or on your knees)
- 20 mountain climbers
- 30 seconds plank
- 15 min leisurely walk post-workout
📌 Do your workout 30—60 min before your first meal (ex: 11:00)
Day 3 — Wednesday
Objective:Mobility + Relaxation
- 20—30 min yoga or guided stretching (YouTube, apps)
- Short walk in the evening, 15—20 min, with conscious breathing
📌 It's a good day for regeneration. Do not force the rhythm.
Day 4 — Thursday
Objective:metabolic training + heart rate increase
Short HIIT workout (15—20 min):
- 20 sec jumping jacks + 40 sec break
- 20 sec burpees + 40 sec break
- 20 sec side jumps + 40 sec break
- Repeat 3—4 times
- 5—10 min stretching at the end
📌 If you are a beginner, reduce the round to 2 sets.
Day 5 — Friday
Objective:strength and tonus
Training with body weight:
- 20 squats with low break
- 10—12 push-ups
- 10 push-ups on each leg
- 1 min board
- 3 rounds with 1 min break in between
📌 Follow with a protein-rich meal (ex: eggs, avocado, salad)
Day 6 — Saturday
Objective:long walk and de-stress
- 45—60 min walk at a sustained pace, outdoors
- Stretch your neck, back and shoulders slightly afterwards
📌 You can take the walk in fasting or after lunch — depending on how you feel.
Day 7 — Sunday
Objective:active recovery + connection with the body
- 10 min conscious breathing
- 15—20 min light mobility exercises (neck, shoulders, spine, ankles)
- Total break from intense exertion
📌 Listen to your body and enjoy the progress over the week.
General tips:
- Do not force intensity in fasting if you are not adapted — quality of movement > quantity
- Moisturize constantly (water, tea, salt water)
- Sleep well — regeneration starts in your sleep, not in the gym
Don't compare yourself to others — move for yourself.
If you stretched out and took a deep breath, it's clear that you worked on mobility... or sleep. Either way, your body thanks you.
Because they stimulate circulation, fat burning and support metabolism without demanding fast glucose reserves. In addition, they reduce appetite and increase well-being.
Yes, but the intensity must be adjusted. Light days (walking, stretching) can be done daily, and the most demanding (HIIT, strength) 2—3 times a week.
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