Week 1–4 Cardio Age Reset (Minimal Time • No Equipment)

Designed for a busy schedule: tiny workouts, more daily walking, better sleep, and simple food choices. Goal: lower Whoop cardiovascular age by improving VO₂ max, HRV, and resting heart rate.

Time: ~60–75 min/week
Priority: intervals + steps
Sleep: consistent bedtime
Profile
33 • 5'0 • 130
Focus is cardio age, not aggressive weight loss.
Main lever
VO₂ max
Intervals 2–3×/week (short).
Daily target
8k–10k steps
Split into 3 mini-walks.
Sleep lever
Same bedtime
Huge effect on HRV + recovery.
Week 1: Start
Week 2: Build
Week 3: Add
Week 4: Upgrade

Movement Plan (Week 1)

2× Intervals (15 min)
1× Easy walk (20–30 min)
8k steps/day
  • Mon: 15-min interval walk
  • Wed: 20–30 min easy walk
  • Fri: 15-min interval walk
  • Any 2 days: 10-min strength (can be after a walk)
Interval walk (15 min): 3 min brisk + 1 min fast, repeat 4 rounds.

Food Plan (Week 1)

Protein with every meal
Limit sugary snacks
  • Breakfast: Greek yogurt + fruit OR eggs + toast OR idli + sambar
  • Lunch: Dal + sabzi + 1 chapati OR Mediterranean bowl (chickpeas + salad + protein)
  • Dinner: Lighter: soup/salad + paneer/chicken/fish, minimal rice
  • Snack: nuts / fruit / yogurt (avoid biscuits daily)
Easy rule: Half plate veggies, quarter protein, quarter carbs.

Daily Checklist (Week 1)

Movement Plan (Week 2)

2× Intervals
2× Easy walks
8.5k steps/day
  • Mon: Intervals 15 min
  • Tue/Thu: Easy walk 20–30 min (choose any 2 days)
  • Fri: Intervals 15 min
  • 2 days: 10-min strength
Target effort: fast minute = “hard but controllable” (no breathless collapsing).

Food Plan (Week 2)

80–90g protein/day
More whole foods
  • Add: 1 serving leafy greens 3×/week (spinach, salad).
  • Add: omega-3 source (fish 2×/week or chia/flax daily).
  • Reduce: late-night snacking (choose yogurt/tea if needed).
Hydration: 2–2.5L water/day (helps HRV + energy).

Daily Checklist (Week 2)

Movement Plan (Week 3)

3× Intervals (optional)
1× Easy walk
9k steps/day
  • Option 1 (best): Intervals Mon/Wed/Fri (15 min each)
  • Option 2 (busy): Intervals 2× + 1 easy walk (20–30 min)
  • 2 days: 10-min strength
Intervals upgrade: 3 min brisk + 1 min fast × 5 rounds (20 mins) if time allows.

Food Plan (Week 3)

Less sugar
More fiber
  • Replace sweet snacks with fruit + nuts or yogurt.
  • Limit refined carbs at dinner (smaller rice/roti portions).
  • Add 10-min walk after dinner (best for glucose + recovery).
Simple dinner template: protein + veggies + soup, carbs optional and small.

Daily Checklist (Week 3)

Movement Plan (Week 4)

3× Intervals
2× Strength
9–10k steps/day
  • Intervals: 3 min brisk + 1 min fast × 5 rounds (20 mins)
  • Strength (10 mins): twice/week
  • Weekend: 30–45 min family activity walk
Cardio-age KPI: resting HR down + faster recovery after “fast” minutes.

Food Plan (Week 4)

Protein steady
More whole foods
  • Plan 1 treat meal/week (not a full day).
  • Hydration 2–2.5L/day.
  • Green + omega-3 at least 3 days/week.
Best “busy day” meal: Greek yogurt + fruit + nuts (fast, protein, fiber).

Daily Checklist (Week 4)

10-Min Strength (No Equipment)

2×/week
3 rounds
Move How Reps
Squats Slow down, stand tall 12
Wall/Knee Push-ups Choose easiest that feels safe 8–12
Glute Bridges Squeeze at top 1 sec 12
Plank Knees down if needed 20–30 sec
Ultra-busy version: Do 1 round only (still counts). Consistency beats intensity.

Weekly “North Star” Schedule (Copy/Paste)

Day Plan Time
MonIntervals15–20 min
TueStrength10 min
WedEasy walk20–30 min
ThuIntervals15–20 min
FriStrength10 min
SatFamily activity walk30–45 min
SunRest + stretch5–10 min