Before you start building your workout plan, you’ll want to review your SMART goals. If you haven’t already written out some fitness-based goals, now’s the time. If you have, it will still be helpful to rewrite them on a new worksheet below.
Remember, your goals should be Specific, Measurable, Achievable or Action-oriented, Relevant, and Time-sensitive. So, after finding your baseline exercise time in Challenge 1, set your goal to increase that time. For example:
This week, I will increase my moderate-intensity physical activity from 30 minutes (measured in Challenge 1) to 100 minutes, by going for a brisk 20-minute walk Monday through Friday.
Next week, I will get the recommended 150 minutes of physical activity by going for a brisk 30-minute walk every day, Monday through Friday.
Be sure to set both short- and long-term goals to cover your weekly workout plans. You can also meet bigger goals by planning your workout using block periodization, as described in the next article of this Challenge.