Here’s a 30-Day Fitness Plan for Working Professionals (9–5 job) preparing for defence exams & SSB Interview. This plan balances cardio, strength, flexibility, and endurance while considering your time limitations before & after office.
Timing Suggestion
- Morning (6:00 – 7:00 AM) → Main workout (running + strength).
- Evening (7:30 – 8:00 PM) → Light workout (stretching, mobility, yoga, core).
Week 1: Foundation & Conditioning
Goal: Build habit + basic stamina
Day 1 – 2 km jog + 3 sets (push-ups 10, squats 15, plank 30s).
Day 2 – 2.5 km jog + 3 sets (pull-ups 5 / assisted, lunges 10/leg, crunches 20).
Day 3 – 20 min brisk walk + stretching + yoga (sun salutation × 5).
Day 4 – 3 km jog + 3 sets (push-ups 12, squats 20, plank 40s).
Day 5 – Core focus: 3 sets (leg raises 15, mountain climbers 20, flutter kicks 30s).
Day 6 – 3 km jog + basic strength (pull-ups 5, push-ups 15, squats 20).
Day 7 – Active rest (cycling/swimming/light sport).
Week 2: Strength & Endurance
Goal: Increase mileage + muscle stamina
Day 8 – 3.5 km jog + 4 sets (push-ups 15, squats 20, planks 45s).
Day 9 – 2 km sprint intervals (200m fast + 200m jog × 5).
Day 10 – 4 km jog + pull-ups 6 × 3 sets.
Day 11 – Strength circuit: (push-ups 20, lunges 15/leg, burpees 10 × 3 rounds).
Day 12 – Core workout (plank variations 3 min total, crunches 20 × 3 sets).
Day 13 – 4.5 km jog + rope skipping 200 skips.
Day 14 – Active rest (stretching + light walk).
Week 3: Speed & Agility Training
Goal: Get closer to SSB standards (1.6 km in 6–7 min, 40 push-ups, 8 pull-ups)
Day 15 – 5 km jog + 4 sets (push-ups 20, squats 25).
Day 16 – 100m sprint × 6 (90s rest between).
Day 17 – 4 km jog + pull-ups 8 × 3 sets + dips 10.
Day 18 – Circuit training (push-ups 25, squats 30, mountain climbers 30s × 4 rounds).
Day 19 – Core workout: bicycle crunches, side planks, flutter kicks (3 sets).
Day 20 – 5 km jog + rope skipping 300 skips.
Day 21 – Active rest (swimming, cycling, yoga).
Week 4: Simulation & Peak Training
Goal: Reach & test SSB physical standards
Day 22 – 6 km jog (steady pace).
Day 23 – 1.6 km time trial → target 6–7 minutes.
Day 24 – Strength max-out test (max push-ups, pull-ups, squats in 2 mins).
Day 25 – Circuit (burpees, push-ups, pull-ups, lunges × 5 rounds).
Day 26 – Core + agility drills (ladder footwork, cone drills, plank 1 min × 3).
Day 27 – 6 km jog + rope skipping 500 skips.
Day 28 – Long endurance test → 8 km jog (comfortable pace).
Day 29 – Light recovery run 3 km + stretching.
Day 30 – Mock SSB Physical Test
- 1.6 km run timing
- Push-ups (aim 40–50)
- Pull-ups (aim 8–10)
- Rope climb/monkey bar (if available)
- End with yoga & meditation.
Daily Add-ons for Office-Goers
- Use stairs instead of lifts.
- Stretch every 2–3 hours at work to avoid stiffness.
- Maintain hydration (3–4L water/day).
- Balanced diet (high protein, complex carbs, no junk, light dinner).
- Sleep 7 hrs minimum for recovery.
By the end of 30 days, you’ll be at/near SSB standards:
- Run: 1.6 km in 6–7 min, 5–6 km comfortably.
- Push-ups: 40–50 continuous.
- Pull-ups: 8–10.
- Core strength: Hold plank 2–3 min.
- Endurance: 8 km run capacity.
