- 4 x 135min
- Live on-line teaching
Struggling to fit workouts into your busy schedule? The WHO recommends just 30 minutes of daily exercise to maintain health—but what should these 30 minutes include to be truly effective? This course teaches you how to maximize results with minimal effort, whether your goal is fat loss, muscle building, endurance, or better mobility. You’ll receive a customized 4-week fitness plan that fits seamlessly into your routine, helping you stay active without disrupting your day.
Course objectives
Module 1
Fitness Basics: What Body Really Needs
- The science behind 30-minute workouts – why it’s enough for real results.
- How daily movement boosts metabolism, energy & overall health
- The 3 key fitness pillars: Endurance, Strength & Flexibility
- Strength vs. cardio – which burns fat more effectively?
Module 2
Building Strength & Muscle
- Why strength training accelerates fat loss – even at rest!
- Effective bodyweight & resistance exercises for muscle growth
- Customizing your strength routine – gym-free options included
- Strength test to assess your starting level & track progress
Module 3
Flexibility & Mobility: The key element
- The importance of stretching & mobility for long-term fitness
- Preventing back pain & injuries with simple movement hacks
- Static vs. dynamic stretching – what works best & when
- Flexibility test to assess your range of motion
Module 4
Your Personalized 4-Week Fitness Plan
- Create a balanced, easy-to-follow workout schedule
- Combine strength, endurance & mobility for full-body results
- Find the best time of day to train for your goals
- Learn how to stay motivated and make exercise a habit
Practice is the focus: All exercises will be demonstrated, tested, and incorporated into the individual plan. Sportswear and a mat are required.