Intermediate workout plans
The next step after a starter plan.
- 10+
- Workout plans
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Intermediate plans
Pick one to see the whole plan and download it.
Lose fat, keep muscleAfter the walking plan. Two short strength days plus your walks. Eight weeks.8 weeks2× a weekSpreadsheetNext step
Dumbbells at homeGet stronger at home with two dumbbells. Twelve weeks, three days a week.12 weeks3× a weekSpreadsheetNext step
5K to 10KThe next step after your first 5K. Ten weeks to run 10 km.10 weeks3× a weekSpreadsheetNext step
Stronger at 50+The next step after Strong and steady. Dumbbells at home, three days a week. Twelve weeks.12 weeks3× a weekSpreadsheetNext step
Steadier at 65+After Stay steady at 65+. Harder strength and balance, three days a week. Twelve weeks.12 weeks3× a weekSpreadsheetNext step
