Backed by WHO · CDC · AHA · Harvard Health
The hard part isn't the workout. It's finding the time.
FitYourWeek syncs your calendar, finds the windows you actually have free, and drops in evidence-based workout plans built around WHO, CDC, AHA, and Harvard Health guidance — so you never have to figure out what to do or when to do it. Travel, prep, and cool-down get blocked too, so nothing else creeps in.
Free to start · no card required
How FitYourWeek finds the time
[ 01 — 03 ]Sync your calendar
Connect Google Calendar so we can see what's already on your plate — meetings, school pickup, commute, everything.
We find your open windows
We scan the next 7 days for gaps that match the time of day you actually exercise and the travel + prep buffer you need.
Workouts get slotted in
You get specific suggestions — workout, day, start time — that add up to the 150 active minutes your doctor wants.
Evidence-based plans · No guesswork
Ready-made plans, built on the research
Skip the "what should I do today?" spiral. Pick a starter plan and we'll drop the right mix of cardio, strength, and mobility into your open windows — proportions that follow WHO, CDC, AHA, and Harvard Health guidance for adults.
Hand-crafted from the guidelines
Evidence-based
Balanced Start
Cardio + strength + mobility, spread across the week.
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Evidence-based
Cardio Focus
Run and cycle heavy, weekends carry the long session.
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Evidence-based
Strength Builder
3 strength days + 2 active recovery, per AHA guidance.
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Evidence-based
Low Impact
Walks, yoga, joint-friendly — great to restart.
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Evidence-based
HIIT Express
Short vigorous intervals — meets WHO 75-min vigorous target.
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Evidence-based
Desk Worker Reset
Mobility + posture work + brisk walks to undo sitting.
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Evidence-based
Runner's Base
Easy miles, one tempo, one long run — 80/20 polarized.
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Evidence-based
Healthy Aging 50+
Strength, balance, and Zone 2 cardio per Harvard Health.
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Evidence-based
Postnatal Rebuild
Core, pelvic floor, and gradual cardio return.
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Evidence-based
Weight Loss Kickstart
Higher volume cardio + full-body strength, CDC-aligned.
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Evidence-based
Athlete Maintenance
Sport-specific + 2 strength sessions to stay season-ready.
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Evidence-based
Mind & Body
Yoga, Pilates, and Zone 2 walks — stress + heart health.
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Recommendations from the WHO, CDC, AHA, and Harvard Health. You can swap any session for something you enjoy more.
What actually counts toward your 150
"Moderate aerobic effort" is specific. It's not steps, not standing, not how long you were on the court. Only 24.2% of US adults actually hit both the aerobic and strength guidelines — per the CDC. Here's what counts in an average recreational session.
Estimates based on recreational pace. Competitive play or vigorous effort counts more.
Honest accounting
Active minutes and calendar block time are tracked separately. A 30-min run with travel and prep blocks 70 minutes on your calendar — but only 30 count toward your 150.
Fits your real week
Tell us which time windows you're typically free. We schedule workouts into those windows, not whatever a generic plan dictates.
Designed for your doctor
Built around the targets the WHO, CDC, AHA, and Harvard Health all recommend. The kind of progress your bloodwork notices.