Dial-in your workouts with this easy-to-follow, one-month plan that includes, strength, cardio, HIIT, and recovery.

By Jessica Smith
Updated June 25, 2019
Supawat Punnanon/EyeEm/Getty Images

You may hear recommendations to do cardio three times a week, strength twice, active recovery once—but what if you also enjoy aerial yoga and swimming and have practice for your kickball league once a week?

It can absolutely be difficult to Tetris your workouts together to create a plan that'll help you meet your fitness goals. Need some guidance? Turn to this monthly workout plan to gain strength, build your cardio endurance and abilities, and feel like you're on track to crush anything in your path. (Also check out this Guide to the Perfect Week of Workouts.)

This monthly workout plan was designed to build lean muscle and jumpstart metabolism so you'll feel like you're fittest self in just four weeks. Follow along with the program using the calendar below for a far-from-boring workout schedule that'll keep you interested—and keep your muscles guessing. Each week of the monthly workout plan is designed to grow progressively more intense to help maximize your results and avoid a progress plateau.

Don't forget: Your eating habits play a huge role in any fitness or weight loss goals and in your overall health and wellbeing, so be sure to pair this monthly workout plan with a healthy diet. Stick with nutritious meals packed with moderate portions of lean protein, whole grains, and vegetables. (Maybe even consider trying this 30-Day Clean(ish)-Eating Challenge.) Fuel up properly before and after each sweat sesh with healthy pre- and post-workout snacks.

Monthly Workout Plan: Week 1

Monthly Workout Plan: Week 2

Monthly Workout Plan: Week 3

Monthly Workout Plan: Week 4 

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