PromptBase
Close icon
Explore
Marketing & BusinessDown chevron icon
General
Home
Marketplace
Apps
Create
Login
Sell
šŸ¤– GPT

Fitness Routines For Busy People

Fitness Routines For Busy People gpt prompt mini thumbnail
6Eye icon
Views
TestedTick icon
TipsTick icon
4 examplesTick icon
Revitalize your fitness journey with this meticulously crafted prompt, designed to seamlessly integrate into the bustling rhythm of a busy life. This template empowers you to create a personalized workout regimen that respects your time constraints and aligns with your specific fitness objectives. Whether you're looking to shed pounds, enhance muscle tone, or boost cardiovascular health, this guide provides a clear pathway to achieving your goals efficiently.
...more
$6.99
Get prompt
After purchasing, you will gain access to the prompt file which you can use with GPT or the app builder. You'll receive 20 free generation credits with this purchase. By purchasing this prompt, you agree to our terms of service.
3 weeks ago
Related item

Prompt Details

Model
Chat - (gpt-4o)
Token size
268 ($0.01340 / call)
Example input
[describe your current fitness level: beginner, intermediate, advanced]: beginner [number]: 4 [mention available time each day, e.g., 30 minutes]: 20 minutes [define your fitness goal: e.g., lose weight, build muscle, improve cardiovascular health]: improve cardiovascular health [list any fitness equipment you have, e.g., dumbbells, resistance bands, none]: none [mention preferred exercise types, e.g., bodyweight exercises, yoga, strength training]: bodyweight exercises, walking. [describe any health concerns or injuries that should be considered]: none [morning, afternoon, evening]: morning [choose types of workouts: cardio, strength training, flexibility exercises]: cardio and flexibility exercises
Example output
### Personalized Fitness Routine for a Busy Beginner #### Overview - **Goal:** Improve cardiovascular health - **Frequency:** 4 days a week - **Duration:** 20 minutes per session - **Equipment:** None (bodyweight exercises, walking) - **Preference:** Morning workouts #### Weekly Schedule - **Day 1:** Cardio + Flexibility - **Day 2:** Strength + Flexibility - **Day 3:** Cardio + Flexibility - **Day 4:** Strength + Flexibility #### Workout Structure - **Warm-Up:** 3 minutes - **Main Workout:** 15 minutes - **Cool-Down:** 2 minutes --- ### Day 1 & Day 3: Cardio + Flexibility #### Warm-Up (3 minutes) 1. **March in Place** - 1 minute 2. **Arm Circles** - 30 seconds each direction 3. **Leg Swings** - 30 seconds each leg #### Main Workout (15 minutes) 1. **High Knees** - 1 minute 2. **Bodyweight Squats** - 1 minute 3. **Jumping Jacks** - 1 minute 4. **Rest** - 1 minute 5. **Mountain Climbers** - 1 minute 6. **Walking or Jogging in Place** - 2 minutes 7. **Side Lunges** - 1 minute 8. **Rest** - 1 minute 9. **Burpees (Modified if needed)** - 1 minute 10. **Walking or Jogging in Place** - 2 minutes 11. **High Knees** - 1 minute 12. **Jumping Jacks** - 1 minute #### Cool-Down (2 minutes) 1. **Standing Quad Stretch** - 30 seconds each leg 2. **Hamstring Stretch** - 1 minute --- ### Day 2 & Day 4: Strength + Flexibility #### Warm-Up (3 minutes) 1. **Arm Circles** - 30 seconds each direction 2. **Leg Swings** - 30 seconds each leg 3. **Torso Twists** - 1 minute #### Main Workout (15 minutes) 1. **Push-Ups (Modified if needed)** - 1 minute 2. **Bodyweight Squats** - 1 minute 3. **Plank** - 1 minute 4. **Rest** - 1 minute 5. **Lunges** - 1 minute 6. **Glute Bridges** - 1 minute 7. **Tricep Dips (using a chair)** - 1 minute 8. **Rest** - 1 minute 9. **Side Plank** - 30 seconds each side 10. **Supermans** - 1 minute 11. **Rest** - 1 minute 12. **Wall Sit** - 1 minute 13. **Push-Ups (Modified if needed)** - 1 minute #### Cool-Down (2 minutes) 1. **Child's Pose** - 1 minute 2. **Seated Forward Bend** - 1 minute --- ### Progression Tips - **Weeks 1-2:** Follow the routine as outlined. - **Weeks 3-4:** Increase the duration of each exercise by 15-30 seconds. - **Weeks 5-6:** Add an extra set of each exercise or incorporate more advanced variations (e.g., jumping squats instead of bodyweight squats). - **Ongoing:** Gradually increase the intensity by reducing rest times or increasing the total workout duration to 25-30 minutes. ### Motivation and Tracking Tips 1. **Set Specific Goals:** Track your workouts in a journal or app, noting improvements and milestones. 2. **Mix It Up:** Occasionally change exercises to keep the routine interesting. 3. **Find a Workout Buddy:** Exercising with a friend can keep you accountable and make workouts more enjoyable. 4. **Celebrate Progress:** Reward yourself for sticking to your routine and reaching goals. 5. **Visual Reminders:** Place motivational quotes or images in your workout space to keep you inspired. ### Progress Tracking - **Use a Fitness App:** Track your workouts, steps, and progress. - **Journal:** Write down your workouts, how you felt, and any changes in your fitness level. - **Set Milestones:** Celebrate when you achieve specific goals, like completing a month of consistent workouts or increasing your workout duration. Stay consistent, listen to your body, and enjoy the journey to better cardiovascular health!
Browse Marketplace