Fitness Plan
健身计划
7 plans
Start this path in the We Care app. Log in here to track progress.
Walk 5,000 Steps Daily
Build baseline activity, reduce sedentary risk
30-45 min/day × 14 days
5/day · Bonus +80
Health knowledge
5,000 steps is the threshold separating "sedentary" from "active" in major epidemiology studies (Mayo Clinic Proceedings, 2023). Cardiovascular benefit maxes out around 7,500-10,000 steps/day.
30-Day No-Equipment Home Workout
Full-body fat burn + core stability. No gym needed
20 min/day × 30 days
15/day · Bonus +400
7-Min Morning HIIT
Boost basal metabolic rate. Made for time-pressed workers
7 min/day × 21 days
10/day · Bonus +150
21-Day Core Stability Challenge
Progressive plank training. Strengthen transverse abdominis
5-10 min/day × 21 days
10/day · Bonus +150
5-Min Lunchtime Stretch
Counter sedentary work, fix posture, prevent rounded shoulders
5 min/day × 21 days
5/day · Bonus +80
Weekend 60-Min Cardio
Sustained fat-burning cardio (hike/cycle/swim, your choice)
60 min × 8 weekends
25/session · Bonus +200
Stairs Over Elevators (30 Days)
Hidden cardio, habit reset
30 days
10/day · Bonus +300