4-Week Winter Fitness Plan
Your interactive guide to staying fit indoors. Select a week and day to see your workout.
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This section contains the core principles of the workout program and some helpful nutrition advice to support your fitness goals. Keep these in mind as you progress through the four weeks.
Guiding Principles
- Consistency over Intensity: Aim to complete the workouts as scheduled, even if you have to lower the reps. Showing up is the most important part.
- Focus on Form: It's better to do 5 reps with perfect form than 15 with poor form. This prevents injury and ensures you're working the right muscles.
- Progressive Overload: Each week, try to increase the challenge slightly. This could mean more reps, an extra set, or holding a plank for a few seconds longer.
Nutrition & Lifestyle Notes
- Prioritize Protein: Include a source of protein (eggs, chicken, lentils, paneer, yogurt) with each meal. It helps with muscle repair and keeps you feeling full.
- Stay Hydrated: Drink plenty of water throughout the day. Sometimes our body mistakes thirst for hunger.
- Eat Your Veggies: Fill half your plate with non-starchy vegetables. They are packed with nutrients and fiber.
- Mindful Eating: Pay attention to your meals. Eating slowly and without distractions can help you recognize when you're full.
© Atiyab Zafar. Last modified: October 20, 2025. Website built with Franklin.jl and the Julia programming language.