General Fitness Workout Plan
Improve overall health, endurance, and functional strength. This complete workout includes exercises, sets, reps, rest, a weekly schedule, and an 8-week progression plan.
Frequency: 3-4 days/week | Duration: 20-30 minutes
Warm-Up
5 minutes of jumping jacks and dynamic stretching
Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats AI Tracked | 3 | 15 | 45 sec |
| Push-Ups AI Tracked | 3 | 12 | 45 sec |
Squats tip: Keep knees tracking over your toes throughout the movement
Push-Ups tip: Keep elbows at a 45-degree angle, not flared out to 90 degrees
Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 3 | 30-45 sec | 30 sec |
Plank tip: Don't let your hips sag or pike up
Mobility
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lunges | 2 | 10 each | 30 sec |
Lunges tip: Keep your torso upright throughout the movement
Cool-Down
5 minutes of full-body stretching
Weekly Schedule
| Day | Focus | Duration |
|---|---|---|
| Monday | Full Body Circuit (this workout) | 20-30 minutes |
| Tuesday | Light walk or cardio | 30 min |
| Wednesday | Full Body Circuit | 20-30 minutes |
| Thursday | Yoga or mobility | 20 min |
| Friday | Full Body Circuit | 20-30 minutes |
| Saturday | Outdoor activity | 30-45 min |
| Sunday | Rest | - |
8-Week Progression Plan
Progressive overload is key to results. Follow this plan:
- Weeks 1-2: 2 sets, focus on form
- Weeks 3-4: 3 sets, add 2 reps
- Weeks 5-6: Reduce rest by 15s
- Weeks 7-8: Add exercises or harder variations
Frequently Asked Questions
How long is this general fitness workout?
About 20-30 minutes including warm-up and cool-down. Designed for 3-4 days/week.
Can beginners do this?
Yes! Start with fewer sets (2 instead of 3-4), longer rest, and easier variations (knee push-ups, assisted squats).
What equipment do I need?
Most exercises are bodyweight-only. Just floor space and optionally a yoga mat.
Can Fitnit track this?
Yes! Fitnit's AI counts reps and analyzes form automatically via your phone camera.
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