Get Back to You with This 4-Week Workout Plan

MKT16603_GetBackToYou_GlanceYou are important. And the time you dedicate toward bettering your health will give you more energy, attention-span, and confidence, ultimately making you a better person, sibling, child and/or parent. Isn’t that reason enough? If you’ve lost your fitness routine or never started, here’s a great plan to get you moving.

Our 4-Week Workout Plan has been designed for the average beginner* either new to fitness entirely or getting active again after a decent break. It’s divided into four key areas that should be part of everyone’s fitness routine: Cardio, Strength, Flexibility & Core, and Active Rest. Use our interactive tool to get an overall guide regarding what you should be doing and for how long, and click on any day to learn more about the category (including example workouts and an explanation of why you’re doing what you’re doing!).

*Times listed each day are minimums. Everyone’s starting point and abilities are different, so do what you can to begin and then build from there. You’ll be progressing in no time.

When should you start? Today! Tomorrow! Any day is the right day to prioritize your health and start creating a good fitness routine. See a glimpse of what we recommend below, then visit our interactive page for more info. Visit your nearest Anytime Fitness if you’d like to customize this plan to your personal goals and abilities.

Plan Preview:

Plan preview

Visit The Workout Plan Page

Want to create your own plan?

Use our blank 2016 calendar for more customization room.

Looking for a more advanced plan?

Try one of our goal-oriented options:

Print Friendly, PDF & Email


Ranked #1 on Entrepreneur magazine’s prestigious "Top Global Franchise" list and #2 in the “Franchise 500” list, Anytime Fitness is the fastest-growing fitness club franchise in the world, with more than 2.5 million members and 3,000 clubs worldwide. Open 24 hours a day, 365 days a year, Anytime Fitness prides itself on providing our members with surprisingly personable service in convenient and well-maintained facilities which feature top-quality exercise equipment. Clubs are now open in all 50 states, Canada, Mexico, Australia, New Zealand, England, Scotland, Ireland, Spain, Grand Cayman, Poland, Belgium, the Netherlands, Qatar, Chile, India, Singapore, Malaysia, Japan, Hong Kong, Philippines, Taiwan, and China. Join one club and use them all. Franchised clubs are individually owned and operated. Members also enjoy free access to, the most comprehensive wellness website available.