Work the body. Watch it light up.

Honest note. Train is a log and a map, not a program. The weekly targets are the general adult guideline (WHO 2020): about 150 minutes of moderate cardio, strength work for all major muscle groups on two or more days, and regular stretching — and the best plan is the one you keep doing. If you have a heart condition, chest pain, uncontrolled blood pressure, or have been inactive for a long time, talk to a doctor before starting. Sharp pain means stop.

Evidence, sources and safety: About & safety. Interval walks are timed in Move; your daily Exercise streak lives in Abstain.