Welcome to SELF’s Just Enough Workout! We’re thrilled that you’ll be joining us for this four-week feel-good program.

Below, you’ll find the complete calendar for the month. Each week will follow the same schedule: You’ll get three strength workouts, two cardio routines, and two rest days. For each of your five weekly workouts, you’ll have two options: Just Enough Movement, which provides a quick burst of activity—3 to 10 minutes long—to get your blood flowing, and Just a Little More Movement, which cranks up the intensity a few notches and takes 20 to 30 minutes.

Your strength workouts will be bodyweight-only for Just Enough; for Just a Little More, you’ll need two sets of dumbbells (a light set, about 5 to 10 pounds; and a medium set, about 8 to 20 pounds). For your cardio days, you can pick whichever modality you’d like, from walking or biking outside to jogging on a treadmill or hopping on an elliptical inside. (For more specifics on what to expect, you can read more here.)

Remember, the goal of the Just Enough Workout is to bring movement into your day-to-day life in a way that works for you and that helps ease the stress of your routine rather than add to it. So consider the schedule below a guideline. Just as you have the option of choosing Just Enough or Just a Little More, you also have the choice to move around your workouts to a day that works better for you, to cut workouts that don’t serve you, or to sub in other routines or exercises that make you excited to get your body moving. 

If you continue to scroll past the Just Enough Workout calendar below, you’ll find links to every routine in the program. You can bookmark this page, or just make sure you’ve signed up to receive the daily Just Enough Workout newsletters, so you always know what’s on tap. We’ve also created a convenient printable version (PDF) of this calendar. If you print out the PDF, you can check off your workouts as you complete them and jot down a moment that brought you joy each day, if that’s something you’re into.

Week 1

Week 2

Week 3

Week 4

Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L’Atelier. Creative director: Amber Venerable.

Athletes from left. Molly Tellekson wears: Top: Lululemon, similar styles. Bottoms: Reebok Lux High-Waisted Colorblock Tights, $65. Shoes: APL TechLoom Phantom, $185. Jo Murdock wears: Top: Lululemon Energy Bra, $52. Bottoms: Lululemon Align High-Rise Pant, 25”, $98. Shoes: Lululemon Chargefeel Mid Women’s Workout Shoe, $148. Jamie Song wears: Top: Athleta, similar styles. Bottoms: Lululemon Align High Rise Crop 23”, $88. Shoes: Reebok Nano X2 Women’s Training Shoes, $90.