Your starting plan
Four questions. Your answers decide how many sessions, how long, and when.
What shifts do you work?
How long can you give a session?
Where are you starting from?
What usually stops you?
Your week
Pick the days you work. The plan moves your sessions to the days you can actually make.
30 days
Tap a day when you've done your session. It's saved on this device.
0sessions done
0current streak
30days to go
Clear all your answers and progress?
Fix it
The things that most often go wrong, in the words people use.
I get home from a night shift and can't face the gym
Don't train straight after a night shift. Sleep first, then do your session before your next shift starts, when you've been awake 2 to 3 hours. Your plan already puts night-shift sessions there.
My rota changes and the plan falls apart by week two
Update "Your week" every Sunday with next week's work days. The sessions move with it. Missing a day doesn't reset anything: just do the next one.
I walk in and don't know what to do
Your result lists the exact session for each day: a full-body day, a lower-body day and a short conditioning day. Screenshot it before you leave home.
I missed three days and want to quit
Your streak resets, your total doesn't. Pick the next planned day and do the 20-minute version. Most people who finish 30 days missed at least 4.
This is general fitness guidance, not medical advice. Check with a doctor before starting if you have a health condition.