The Free, Science-Backed Starter Plan (That Proves ISTANI Works)

A complete, zero-cost 4-week workout + nutrition framework you can start today — then level up to ISTANI’s full 1-year system when you’re ready. This plan is already helping beginners around the globe see real results, from fat loss to increased strength, proving that the ISTANI method works.

TL;DR — Do This This Week (Free)

Workouts: Train 3 days (20–30 min each): 2 full-body strength sessions + 1 cardio interval session.
Light activity: Walk 10–20 min on non-training days for active recovery.
Meals: Build each meal by the MyPlate method – roughly ½ plate veggies/fruits, ¼ plate lean protein, ¼ plate carbs, plus a bit of healthy fats.
Protein: Hit at least 0.8 g of protein per kg of body weight daily (minimum); target 1.2–1.6 g/kg if you’re exercising regularly for better results.
Recovery: Sleep 7–9 hours per night, manage stress, and track your progress weekly (weight, waist size, and workouts completed).

Why This Works (Evidence-Based)

Hits recommended exercise targets: This routine meets global fitness guidelines by providing ~150+ minutes/week of moderate activity plus 2+ strength days. Following at least this amount is associated with broad health benefits and weight control.
Strength training = better body composition: Consistent resistance training helps you shed fat and build/maintain lean muscle at the same time. Even without weight loss, you may lose inches as you replace fat with muscle (which is denser and healthier).
Cardio accelerates fat loss: Aerobic exercise (e.g. brisk walking, jogging) reduces waist circumference and body fat in a dose-dependent way. In fact, a large meta-analysis found weight, belly size, and body fat drop linearly as weekly cardio increases up to ~300 minutes. At least 150 min/week of moderate cardio is needed to see significant fat loss (e.g. about 5% body weight down in 3 months for overweight individuals doing >150 min/week). In short – more cardio (within reason) = more fat burned.
Boosts mood and energy: Regular physical activity isn’t just about looks – it often leads to better mood, sleep, and focus, which are critical for staying motivated. Many beginners report feeling more energetic and less stressed within weeks of starting an exercise routine. (Exercise triggers endorphins and improves sleep quality, creating a positive feedback loop.)
Sustainable habits: This plan keeps things simple and realistic. Short workouts, basic movements, and flexible meal guidelines mean you’re more likely to stick with it. Adherence is the #1 factor in seeing results – and enjoying the process makes adherence much easier.

Your 4-Week Program

Intensity guide (RPE and talk test): We use Rate of Perceived Exertion (RPE) to gauge effort on a scale of 1–10 (where 1 = extremely easy, 10 = max effort). For reference, moderate effort is about 5–6 out of 10, and vigorous effort starts at 7–8 out of 10. You can also use the simple “talk test”: during moderate exercise you can talk but cannot sing, while at hard/vigorous intensity you can only say a few words before needing a breath. Adjust each workout to your fitness level using these cues.

Weeks 1–2: Foundation Phase (3 days/week)

For example, schedule Day A on Monday, Day B on Wednesday, Day C on Friday (with light walks on the days in between). Always focus on form over speed. Rest at least one day between strength sessions.

Day A — Full Body Strength (RPE 5–6, ~20–25 min)

Squat — 3×8–12 (use a chair or wall for assistance if needed)
Push-up — 3×6–10 (do them on a wall or knees if standard push-ups are too hard)
Hip Hinge (RDL) — 3×8–12 (e.g. with dumbbells or a loaded backpack for resistance)
Seated or Band Row — 3×10–15 (use a resistance band or improvised equipment for pulling)
Rest ~60 seconds between sets. Prioritize controlled movement and good form for each rep.

Day B — Cardio Intervals (RPE 5–7, ~20–25 min)

Warm-up: 5 min easy walk or light cardio to get loose (RPE 3–4).
Intervals: 5–6 rounds of 3 minutes at a brisk pace (RPE ~5) + 1 minute faster burst (RPE ~7). For example, alternate between a normal brisk walk and a power-walk or jog.
Cool-down: 3–5 min easy pace to gradually bring your heart rate down.

Day C — Full Body Strength (repeat Day A routine)

On non-training days: Do an easy 10–20 min walk (RPE 3–4) or other light activity to aid recovery without overtaxing your body.

Weeks 3–4: Progression Phase

By Week 3, you should be getting comfortable with the exercises. Now we’ll increase the challenge to keep making progress (either by volume or intensity, but not both at once):

Strength Progression: Add +1 set to each exercise (so 4 sets instead of 3) OR add ~2 reps per set (e.g. move from 3×10 to 3×12) while staying at a similar RPE. Choose one approach based on what feels appropriate – the effort level should remain moderate-hard.
Cardio Progression: Add 1–2 intervals to your Day B cardio session. For instance, aim for 6–8 rounds of 3 min moderate + 1 min faster, for a slightly longer session (~24–28 min total).

These tweaks will increase the workload and ensure you continue improving your endurance and strength. Listen to your body – if the jump feels too much, increase gradually (e.g. add reps on just one or two exercises, or add only one interval). The goal is progressive overload without injury or burnout.

Home ↔ Gym Swaps

No gym? No problem. This plan is adaptable to whatever equipment you have:

If you have no gear: Use bodyweight and household items. Examples: do wall or countertop push-ups instead of floor push-ups; fill a backpack with books for RDLs; do towel rows (anchor a bedsheet or towel around a stable door for rowing); do step-ups on a sturdy chair or stairs in place of squats/lunges.
If you have some gear: Incorporate resistance bands or a pair of dumbbells to increase intensity. For instance, hold dumbbells during squats or use bands for rows and assisted pull movements.
If you’re at a gym: Feel free to substitute equivalent exercises. e.g. Leg press or goblet squats can replace bodyweight squats; a cable row machine can replace band rows. Aim for the same rep ranges and RPE targets.

The key is working the same muscle groups with similar movement patterns. Focus on the effort (RPE) – the exact tool you use is less important.

Beginner Nutrition (No Calorie Math)

“Build plates, not spreadsheets.” Instead of obsessing over every calorie, start with a simple portion approach to ensure you’re getting a balanced diet:

½ plate: vegetables and fruits. (Think: lots of volume and nutrients for minimal calories.)
¼ plate: protein. (Lean sources like chicken, fish, eggs, Greek yogurt, tofu, or beans).
¼ plate: quality carbohydrates. (Examples: brown rice, oats, whole-grain pasta, potatoes, etc.)
+ healthy fats: Include a small serving of fats for flavor and nutrition – e.g. a thumb-sized amount of olive oil, a few nuts or seeds, or some avocado.

This visual MyPlate method helps control portions naturally – you fill up on fiber-rich veggies and adequate protein so you’ll feel full and nourished. It also ensures you’re getting a variety of vitamins and minerals.

Protein targets: Protein is crucial for repairing muscles and keeping you full. As a baseline, aim for roughly 0.8 grams of protein per kg of your body weight per day (that’s about 0.36 g per pound – the standard minimum requirement). If you’re working out regularly or looking to improve your body composition, increase that to around 1.2–1.6 g/kg (0.55–0.73 g/lb) per day. For example, a 70 kg (154 lb) person would target ~56 g minimum, or ~84–112 g for best results with training. Spreading protein across your meals (e.g. 20–30 g per meal) is ideal.

1-Day Sample Meal Plan (Budget-Friendly):

Breakfast: Greek yogurt with a handful of oats and frozen berries (protein + carbs + fruit).
Lunch: Grilled chicken thighs (or a cup of beans) over brown rice with mixed vegetables.
Snack: Apple with a tablespoon of peanut butter (fruit + healthy fat + a bit of protein).
Dinner: 2–3 scrambled eggs (or tofu) stir-fried with assorted veggies and a side of potatoes.
Hydration: Water with most meals. (Add a pinch of salt or electrolytes on very active or hot days to replenish minerals lost in sweat.)

Notice: Each meal roughly follows the plate formula. You don’t need expensive supplements or exotic foods – simple, whole foods cover your needs. If you feel hungry, first check that you’re hitting your protein goal and drinking enough water, as those greatly impact satiety.

Track Your Progress Like a Pro (5 Minutes/Week)

Tracking a few key metrics will help you stay accountable and see the progress that might not be obvious day-to-day. It only takes a few minutes each week:

Every Sunday morning (after using the bathroom and before eating/drinking): record the following:

Body Weight: Step on the scale. Don’t panic over minor fluctuations – look at the trend over weeks.
Waist Circumference: Measure around your waist at navel level (keep the tape measure level and measure in a relaxed state, not sucking in). The waist is a good indicator of belly fat.
Workouts Completed: How many of the 3 workouts did you do this week? (0, 1, 2, or 3). Mark it down.

Monthly: Also take progress photos (front, side, back) under consistent conditions (same lighting, clothing, etc.). You might be surprised at the changes that pictures reveal even if the scale hasn’t moved dramatically.

Why do this? Research shows that self-monitoring is strongly linked to better weight-loss and maintenance success – even just weighing in once a week can make a difference. It keeps you honest and motivated. For example, if your weight or waist is creeping up, it’s a prompt to tighten up your nutrition or activity; if they’re going down, it’s positive reinforcement that you’re on the right track. Similarly, tracking workouts completed lets you spot patterns (e.g. “I only did 1 workout last week, no wonder I plateaued”). Treat these measures as information, not judgment. They help you adjust the plan as needed.

Safety Notes

Before starting any new exercise program, consider your individual health needs. If you have any medical conditions, injuries, or concerns, consult with a healthcare professional before jumping in. This plan is designed for generally healthy beginners – it can be scaled down or up, but special conditions might require modifications. Always listen to your body: you should feel challenged, but not in pain. Use the RPE and talk test cues to ensure you’re exercising at a safe intensity for you. If something feels too hard or painful, stop or dial it back. It’s normal for muscles to feel sore when you’re new to exercise, but sharp pain or dizziness is a red flag to rest or seek guidance.

Stay hydrated, take breaks as needed, and focus on form. Remember that quality beats quantity – better to do 8 good push-ups on your knees than 15 sloppy ones on your toes. Over 4 weeks you’ll get stronger, and what once was hard will become easier. Patience and consistency are key to avoiding injury.

Ready for More? Get the Full 1-Year System (Only $67)

This free 4-week starter is just the beginning. By the end, you’ll have built a solid foundation – and you might be hungry for even more progress. When you’re ready to level up, the complete ISTANI 1-Year Fitness System has you covered. It’s a comprehensive, science-backed program designed to take you from beginner to confident fitness pro in 12 months, with all the guesswork removed:

Daily programming & schedules: You’ll get a day-by-day workout plan (7 days a week) with periodized progressions so you continuously improve without burning out.
Exercise video library: Every movement in the program has an accompanying video demonstration (and form tips) so you can exercise safely and correctly, even if you’re new to it.
Nutrition guidance & meal plans: Beyond the basics, it includes detailed meal plans (with grocery lists) that align with each phase of your training – all on a budget, with flexible options.
Progress tracking tools: Printable/fillable trackers for your workouts, measurements, and goals, making it easy to chart your transformation over the year.
Community support & FAQs: Access to a FAQ and support channel for common questions, plus join a community of others doing the program for motivation and accountability.

All of this comes at a one-time cost of $67 – far less than a single session with a personal trainer or a fancy gym membership. It’s yours to keep, and you can repeat or reuse the program as needed. If you’ve enjoyed this starter plan and want to continue your journey with a proven roadmap, check out the full program in the ISTANI store.

Get the Complete 1-Year ISTANI Plan here – and as a bonus, you can find the 7-Day “Body Rebuild” Quick-Start Guide for Free on the site as well (a perfect way to reset if you need a short primer).

Start strong with the free plan, then keep the momentum going with the full system when you’re ready. Your future self will thank you!

References (Trusted, Public Sources)

Physical Activity Guidelines (US): U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd ed. (2018). (150+ minutes of moderate aerobic activity plus 2+ days of muscle-strengthening activity per week recommended)
ACSM Position Stand (Exercise Quantity/Quality, 2011): Garber et al. Medicine & Science in Sports & Exercise, 43(7):1334-59. (PubMed) (American College of Sports Medicine guidelines for exercise prescription)
**Resistance Training & Body Composition (Sports Med 2022):**Wewege et al. Sports Medicine, 52(2): 403–417 (2022). (PubMed) (Meta-analysis showing resistance training reduces body fat and increases lean mass)
Aerobic Exercise Dose–Response for Fat Loss (JAMA Netw Open 2024): Jayedi et al. JAMA Network Open, 7(12):e243394 (2024). (PMC Article) (Meta-analysis: ≥150 min/week moderate cardio needed for significant fat loss; up to 300 min yields greater reductions in weight, waist circumference, and body fat)
RPE Scale – Rate of Perceived Exertion: Cleveland Clinic (Health Essentials). (Link) (Explanation of using RPE 0–10 scale to measure exercise intensity)
“Talk Test” for Intensity: CDC – Measuring Physical Activity Intensity. (Link) (If you can talk but not sing, you’re at moderate intensity; if you can only say a few words before needing breath, it’s vigorous intensity.)
MyPlate (USDA healthy eating model): USDA – What Is MyPlate?. (Link) (Simple nutrition guide: 5 food groups on your plate; emphasizes ½ plate fruits & veggies)
Downloadable MyPlate Graphics: MyPlate.gov – resource library. (Link) (Visuals for the plate portions – useful for meal planning)
Form Videos (Mayo Clinic Guides): Learn proper exercise form – essential for safety and effectiveness:
Squat: Mayo Clinic Video
Modified Push-up: Mayo Clinic Video
Seated Row (Resistance Band Row): Mayo Clinic Video