Start with a floor, not a ceiling. Promise yourself five minutes a day, same time, shoes by the door, and a dumb rule of never miss twice. Keep the intensity at a conversational pace so you finish feeling like you could do more, which prevents the I earned a month off trap. Pair the start with a cue you already do, like coffee brewing or the end of a work call, and give yourself a small immediate reward right after, like a shower you enjoy or an episode of a podcast only when walking. If life crashes your plan, do two minutes to keep the streak alive, even if it is just marching in place next to the couch.
Week 1 do ten minutes daily: five minute easy walk then a five minute circuit of sit to stands, wall push ups, dead bugs, and glute bridges, five slow reps each, repeat until time. Week 2 go to fifteen minutes three days a week and keep ten on the others, add two 30 second brisk walk intervals and one extra circuit round if you still feel good. Week 3 and onward pick three strength days at fifteen to twenty minutes with the same moves plus rows with a band or backpack, and keep short walks on the other days. Keep effort around a six out of ten, breathe through your nose, and stop before form wobbles to avoid soreness that derails you. Track with a paper calendar you can see and aim for chains of checks, and remember the session is done when the timer ends, not when you are destroyed.
