What is the best time to work out? Do I need to do all the suggested workouts in a row?

The plan provides both main and additional activities each day, but you don’t have to complete them all at once. You can do them at different times throughout the day. These are just recommendations, so listen to your body and rest as needed.

You can choose to work out at home or in the gym, and you’re free to pick the time that fits your schedule and when you feel most energetic. Try working out at different times to see what works best for you. If you're an advanced user, you can do all the activities in one go. Beginners or those finding it challenging can spread the workouts throughout the day.

Rest is important for muscle recovery and growth, so make sure to get enough sleep and eat well. Avoid training every day; allow your body to recover between workouts for the best results.

Here are some general guidelines:

• Rest one day a week or reduce activity once a month.

• Do weight training at least twice a week to build muscle and strengthen bones.

• Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity weekly (e.g., walking, cycling, swimming).

• Moderate activity means you can talk while exercising without getting too out of breath.

• Include balance and coordination exercises twice a week to stay on track and avoid injury.