FitStart
Health & Fitness for everyone

Fitness Plans

Three structured plans for different experience levels. Click "View Details" to expand a plan.

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Beginner Plan

Goal: Build fitness habit & flexibility
~220 kcal/day
Workout (30–40 min)
  • Walking – 20 min (100 cal)
  • Bodyweight squats – 3×10 (50 cal)
  • Knee/Wall push-ups – 3×8 (40 cal)
  • Stretching/Yoga – 10 min (30 cal)
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Moderate Plan

Goal: Fat loss & strength
~460 kcal/day
Workout (45–60 min)
  • Jogging – 15 min (150 cal)
  • Squats – 4×15 (80 cal)
  • Push-ups – 4×12 (70 cal)
  • Plank – 3×30 sec (40 cal)
  • Jump rope – 10 min (120 cal)
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Advanced Plan

Goal: Muscle gain & endurance
~850 kcal/day
Workout (60–90 min)
  • Running – 20 min (250 cal)
  • Weight training – 45 min (300 cal)
  • HIIT – 15 min (200 cal)
  • Core workout – 10 min (100 cal)