Health

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.

Watch the workout on YouTube Workout and video by Caroline Girvan. Opens YouTube in a new tab.

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.

ActivityHow oftenEach session
Walking4 to 5 times a week30 minutes, 3 to 4 km
Cross trainer2 to 3 times a week30 minutes, Norwegian 4×4 format
Weight training2 to 3 times a week30 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.

  1. 4 minutes hard

    Work at 80% or more of your max heart rate. Your planner shows your exact beats per minute.

  2. 3 minutes easy

    Drop to your recovery heart rate. Keep moving, but let your breathing settle.

  3. 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.

#ExerciseKitPattern

In-between inclusions

Short fillers to squeeze in between main sets. Spread the reps through the session in small chunks.

ExerciseKitAmount

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.
Warm-up, 2 minutes
Twists, arm swings, world's greatest stretch.
Cool-down, 2 minutes
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 established

  • Muscle and strength

    Regular resistance training builds and keeps muscle, which protects mobility as you age.

    Well established

  • Stronger bones

    Loaded exercise such as squats, carries and presses puts the stress bones need to stay dense.

    Well established

  • Better blood sugar control

    Muscle uses glucose, so exercise improves how your body responds to insulin.

    Well established

  • Mood and sleep

    Regular activity reduces stress and helps you sleep more deeply.

    Well established

  • Progress that keeps coming

    Raising the load in small steps gives your body a reason to keep adapting, which helps you avoid plateaus.

    Well established

  • Healthy gut movement

    A daily walk may help keep your bowels regular, alongside fibre and plenty of water.

    Limited evidence

  • Mobility 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

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 see it large, then click or tap the image to zoom in.

Full Body Foundry

An 8-move strength circuit with inbetween inclusions and a progressive overload cycle.

BM's Full Body Foundry. An 8-move strength circuit with 7 inbetween inclusions, about 45 minutes. Warm-up 2 minutes: twists, arm swings, world's greatest stretch. Circuit: 10 reps, 2 to 3 sets, rest 60 to 90 seconds between exercises. Progressive overload over a 4-session cycle: session 1 heavier weights 1 dedicated set, session 2 lighter weights 3 dedicated sets, session 3 heavier weights 2 dedicated sets, session 4 back to session 1. Main circuit: deadlift curl press, goblet squats, angled side rows, overhead horn press, Romanian deadlifts, overhead marches, halos, 45 degree chest press. Inbetween inclusions: anchored Jefferson pulses, tree trunk twists, calf raises, bicep curls, tricep curls, farmer's carry, ab crunches. Cool down 2 minutes: neck stretches, hip extensions, multi-angle rhomboid squeezes.

Mobility, cardio and Armour Plating strength

My weekly mix, the Norwegian 4x4 cardio format and the 14-movement Armour Plating circuit.

BM's mobility, cardio and strength training routine. 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 by 4 format: 4 minutes at 80 percent or more of heart rate, then 3 minutes at recovery heart rate, repeated 4 sets. Weight training 2 to 3 times a week, 30 to 40 minutes. Warm-up 2 minutes: twists, swings, world's greatest stretch, then a cycle of heavy weights half reps, light weights full reps, heavy weights 1.5 times reps, then reset and repeat. The 14-movement Armour Plating strength circuit with 60 to 90 seconds rest between exercises: deadlift curl press, goblet squats, Romanian deadlifts, sumo squats, angled side rows, side bends, overhead horn press, tree trunk twists, bicep curls, triceps extensions, calf raises, halos, 45 degree chest press and ab crunches. Cool down 2 minutes: neck stretches, hip extensions, multi-angle rhomboid squeezes.

With thanks and respect

These are the people who motivated me, guided me, taught me, supported me and inspired me along this journey, and I am deeply grateful to each of them. They haven't reviewed or endorsed this website.

With special thanks to my main drivers

These seven people are the main drivers of my health regimen. I can't thank them enough.

  • BindhuRadhakrishnan
  • IshaMohankumar
  • Dr. MohankumarAnnakamu
  • Dr. BalavinayakMohankumar
  • SivaranjaniJothiswaroop
  • BijuMadhav
  • MenakaVaradharajan

Coaches and doctors who guided me

  • Coach CarolineGirvan

    For the workouts where it all started, and the routine I still return to.

  • Coach BrianPruett
  • CoachDango

    For the coaching and inspiration along the way.

  • CoachJeremy
  • CoachJulie
  • CoachMackenzie
  • CoachTrevor
  • Dr. AndrewHuberman

    For the science he shares publicly, and what I learned from it.

  • Dr. JoelBrind

    For the knowledge and research he has shared, and what I learned from it.

Friends who truly supported me

  • AdrianGraham
  • AndreasSuwono
  • BhaskararaoChinthapalli
  • ChristopherLeong
  • DavidCoad
  • EleanorMackenzie
  • GrevillePabst
  • JunBurlat
  • JustinChun
  • KimJudnic
  • LachlanBarlow
  • LisaPabst
  • MelindaSmith
  • NoahPabst
  • TuanHo

AI tools that helped me

  • ClaudeAI
  • Google GeminiAI
  • PerplexityAI

Thank you also to

The brands and shops that supported my journey.

  • The Man Bar
  • Fibre Boost Protein Bar
  • Isowhey
  • INC
  • Switch Nutrition
  • Vital Proteins
  • Collagen Co
  • The Best of the Bone
  • iHerb
  • Chemist Warehouse
  • Healthwise Products

These are personal thanks for products and shops I have used. They are not endorsements or product advice, and all names and trademarks belong to their owners.

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.

Sources and further reading

WHO, Physical activity fact sheet

Australian Government, Physical activity and exercise guidelines for all Australians

Exercise & Sports Science Australia

Routine

Click or tap the image to zoom in and out.