Summer Shred Study

About the program

What this is (and what it isn't)

This is a 30-day commitment, not a crash diet. The goal is simple: train hard, move every day, fuel like an athlete, and finish the month stronger, leaner, and more energized than you started.

It’s a challenge, not a rulebook.

Scale any workout to match your body, but show up every day. Check in with a physician first if you have health concerns.

Is this the right fit for you?

Summer Shred is built for people who want a real challenge. Scroll the strength workouts below — if the moves look like more than you’re ready for, start with our 10,000 steps a day habit instead. More Reputable Health fitness programs are coming soon.

Enrollment window

Open this summer. After that the study closes to new participants until next summer.

Reward

Finish the 30 days and earn 100 Heartbeats in the Reputable Health app.

Program value

A complete 30-day program, designed and personally tested by our Head of Clinical Research, plus a personalized look at your own activity, sleep, and recovery trends.

The rhythm

Your week at a glance

Pick how many days a week you want to train, then choose your days. We spread the workouts evenly across the week — every off day is still 10,000 steps.

Mon

Strength: Upper body

~30 min strength + 10,000 steps.

See details

10,000steps every day

Steps run through all 7 days, including your rest days. If you are starting well below that, ramp up over the first few days. It is the easiest, highest-value habit in the whole program. (6 training days this week.)

Workouts

The workouts, in detail

Strength routines and cardio guidance.

The centerpiece

The Strength Workouts

Three 30-minute sessions a week, built on a low-weight, higher-rep approach. The focus is good form and steady effort, not heavy lifting. Rest 30–60 seconds between sets. Pick the column that matches you today. It is fine to mix levels across different moves. As a move starts to feel easy, that is your signal to progress: add a couple of reps, a little resistance, or step up to the next column.

Your selected level controls the variations shown below. Change it here or in the Add it to your calendar section.

Warm up first (5 minutes): a brisk walk or march in place, arm circles, and a few slow bodyweight squats. Cool down with light stretching.

Upper Body

Day 1

Form cues

Forearms on the floor, elbows directly under shoulders
Knee plank (beginner): knees down, feet lifted or toes resting — straight diagonal line from head through torso to knees
Full plank: toes down, body in one straight line head to heels
Draw belly button toward spine, squeeze glutes, steady breathing

Tempo

Hold for prescribed time

Breath

Slow, steady breathing

Watch out

Hips should not sag or pike

Weight

Bodyweight

Lower Body

Day 3

Form cues

Setup: feet hip-width, toes forward, dumbbell in each hand in front of thighs, overhand grip
Posture: core engaged, shoulders pulled down and back, soft bend in knees (don't lock, don't squat)
Descent: push hips straight back like closing a door behind you; weights slide down the front of thighs and shins
Keep back flat and neck neutral — gaze follows torso down
Stop when torso is near parallel or you feel a deep hamstring stretch
Ascent: squeeze glutes and drive hips forward to stand; stop short of leaning back at the top

Tempo

3 sec down, 1 sec up

Breath

Inhale on the descent, exhale on the drive up

Watch out

Weights stay close to legs — never let them drift forward

Weight

10–20 lb dumbbells

Full Body

Day 5

No gym, no problem.

The entire beginner level can be done at home with no purchased equipment: a wall, a sturdy chair, and a couple of water bottles (or anything with a little weight) cover every move. Resistance bands or light dumbbells are a great optional add-on when you are ready to progress.

Move every day

Cardio and Daily Movement

Illustration of a heart with a pulse line

Your selected level controls the cardio scaling shown below. Change it here or in the Add it to your calendar section.

Here are some example options to choose from

11 examples

Any of these count as cardio. Choose what fits your body, energy, access, and schedule — then mix and match across the week.

Outdoors

Running

Jog or run — steady pace or intervals

Low impact

Cycling

Road, trail, or stationary bike

Zero impact

Swimming

Laps, easy on joints

At home

Dancing

Follow-along class or your own playlist

Full body

Rowing

Machine or on the water

No equipment

Jumping jacks

Anywhere, anytime — great for intervals

Joint friendly

Power walking

Brisk pace outside, treadmill, or indoors

High energy

Kickboxing

Punches, kicks, or a follow-along class

Portable

Jump rope

Short bursts anywhere — great for coordination

Outdoor

Hiking

Trails, hills, or nature walks

Time efficient

HIIT

Burpees, squats, and quick bursts

Cardio (3 days a week, ~30 min)

Three sessions a week, each focused on getting your heart rate elevated and keeping it there for about 30 minutes. Pick any option above — or the elliptical, jogging, a brisk incline walk, or a class. The point is sustained effort, not just movement.

At home with no equipment: marching or jogging in place, dancing, stair climbing, step-touch, low-impact jumping jacks, or a follow-along video all raise your heart rate just as well.

Find your zone

Aim to raise your heart rate into a moderate-to-vigorous range and hold it there for the session. Two easy ways to gauge it:

Talk test: you are breathing hard and can speak only in short sentences, not gasping, but not chatting comfortably either.
Heart rate (optional): roughly 60–75% of your estimated max (220 minus your age). Most wearables label this the "cardio" zone. Use that as your guide.

Scale it to you

Cardio at your level

Beginner

Steady effort at the lower end of the zone for 20–30 minutes.

Any cardiovascular concerns or injuries? Keep the intensity lower, choose low-impact options like walking or cycling, and check with your physician first. Reaching your daily steps still counts as meaningful movement.

10,000steps every day

On top of your workouts, the foundation that ties the whole program together. Park farther away, take walking breaks, use the stairs, walk after meals. It adds up fast. Steps are separate from your cardio sessions, though a brisk walk can count toward both.

Lifestyle

Nutrition, hydration & sleep

The habits that decide whether the workouts stick.

Fuel

Nutrition: Keep It Simple

Illustration of a balanced plate of whole foods

No rigid menu, no calorie counting, no forbidden foods. You choose your own meals. The goal is balanced, mostly whole foods that keep you full and fueled. The easiest way to portion without weighing anything is to use your hand as a guide.

Protein

1 palm-sized portion per meal

Chicken, fish, eggs, lean beef, Greek yogurt, tofu, beans

Vegetables

Fill ~half your plate (1–2 fists)

Any colorful veg, salad, frozen mixes

Smart carbs

1 cupped handful per meal

Oats, rice, potatoes, sweet potato, fruit, whole grains

Healthy fats

1 thumb-sized portion

Avocado, nut butter, olive oil, nuts, seeds

A few simple habits

Eat protein and vegetables at every meal, don't skip meals, and try to eat at regular times throughout the day. Cook proteins and carbs in bulk so healthy choices are the easy ones. Season to taste and enjoy your food. This is meant to be livable.

A balanced day (for inspiration, not a rule)

Illustration of eggs, fish, potato, protein shake, vegetables, and steak

Breakfast: eggs, oats with berries, a little nut butter
Lunch: chicken or fish, rice or potato, plenty of veg
Snack: Greek yogurt and fruit, or a protein shake
Dinner: lean steak, salmon, or tofu, a smart carb, and veg

Optional

Meal timing

Some people find it helpful to keep a loose eating window, for example a 16:8 approach (eating within an 8-hour window, such as noon to 8 p.m.) or simply finishing dinner a few hours before bed and skipping late-night snacking. This is completely optional and is not right for everyone. Never push through real hunger or skip meals your body needs. Consistency and balance matter far more than the clock.

Drink up

Hydration

Illustration of a glass of water with a lemon slice

Aim for roughly half your body weight (in pounds) in ounces of water per day as a simple starting guide. For many people that lands around 80–100 oz. A practical cue: pale-yellow urine usually means you are well hydrated. Drink a little more on hot days and around workouts. Carry a bottle and sip through the day rather than chugging all at once.

Starting-guide helper

This is a simple starting guide, not a prescription.

Your body weight (lb)

Roughly

-- oz

per day as a starting point

The multiplier

Sleep and Recovery

Illustration of a crescent moon with stars

Recovery is where the results actually happen. Protect your sleep and your rest days as seriously as your workouts.

Aim for 7–9 hours a night, with consistent sleep and wake times, even on weekends.

Cut caffeine by early afternoon (around 2 p.m., or roughly 8 hours before bed) so it doesn't disrupt sleep.

Keep alcohol moderate since it meaningfully affects sleep quality and recovery.

Honor your rest/flex days. A gentle walk, stretching, or mobility work counts as active recovery.

Progress

Track progress & level up

Tracking tips and ways to push harder. Weekly check-ins live in the Reputable Health app.

Optional challenges

Level Up

The core program stands on its own. But if you want to push harder, or you are already past the beginner stage, layer in these upgrades. Add one or two at a time rather than everything at once, and keep an eye on recovery: more is only better if you can still sleep well, train hard, and feel good.

Progressive overload: each week add a couple of reps, a little resistance, or move up a level. When a move feels easy, that's your cue to progress.
Add volume: a 4th set, or run the whole workout as a second circuit round.
Supersets: pair two moves back-to-back with no rest between them.
Tempo and pauses: lower for a slow 3-count and pause at the hardest point to increase time under tension.
Shorten rest: drop to about 30 seconds between sets.
Finisher: end each session with a 5-minute core or burnout circuit (planks, mountain climbers, glute bridges).

A word of caution. More volume is not automatically more progress. If your sleep, mood, motivation, or performance start to slip, that is the signal to pull back and recover. Recovery is where results actually get built.

Stay consistent

Daily Check-In and Tracking

1. Open your wearable app first

Each day, open your wearable app first to sync your data, then complete a quick check-in (under a minute) in the Reputable app. Wear your device, including overnight, so your activity, heart rate, and sleep are captured.

FitbitWHOOPGarminApple WatchOura ring

2. Check in inside the Reputable app

Once you have finished your meals and workouts for the day, log in to the Reputable app to confirm you are done for the day, and report any other factors that may be important for us to know about (for example, travel, stress, illness, poor sleep, or anything that feels off).

Optional weekly weigh-in: weigh in once a week, ideally the same day and time, and watch your own trend over the 30 days. You can log it in the Reputable Health app.

Extras

Take it with you, plus the fine print

Printable plan, other factors, and safety notes.

Take it with you

Download or print your plan

Get the full detailed plan as a PDF for the gym bag, or print this page.

Make it yours

Download or print your plan

Export PDF generates a clean, multi-page document with the weekly schedule, strength routines, cardio, nutrition, hydration, sleep, checklist, and safety notes. Or print this page directly.

Pick a start date above to get a dated 30-day schedule in your PDF.

Context matters

Other Factors to Keep in Mind

Beyond your workouts, cardio, and steps, a handful of everyday factors shape both how you feel and what your wearable data shows. Lean on the helpful ones, and note the disruptive ones in your daily check-in so your trends make sense.

Intermittent fasting (optional)

Some people do well with a 16:8 eating window, for example noon to 8 p.m. It is optional and not for everyone, so never push through real hunger.

Hydration

Track your water daily and aim for about half your body weight in ounces, roughly 100 oz for many people.

Late caffeine

Avoid caffeine after about 2 p.m. so it does not interfere with your sleep.

Alcohol

Reduce your intake; it meaningfully affects sleep quality, digestion, and recovery.

Stress

High stress often shows up in your HRV, resting heart rate, and sleep.

Illness

If you are under the weather, prioritize rest and ease back in; expect your metrics to reflect it.

Monitor how you feel. Everyone responds differently. If anything feels off at any point, reach out through the app's chat feature or contact support.

Your safety comes first, always

Listen to Your Body

This program involves real physical activity. Start at the level that fits you, progress gradually, and stop if you feel pain (not to be confused with normal muscle fatigue). If you have cardiovascular concerns, injuries, are pregnant, or have any medical condition, talk to your physician before starting and substitute as needed.

If anything feels off during the 30 days, scale back or reach out through the app's chat feature, or email research@reputable.health. For any medical emergency, call 911 (U.S.) or seek immediate care.

SUMMER SHRED STUDY

What this is (and what it isn't)

Your week at a glance

Add it to your calendar

Add the 30-day plan to your calendar

The workouts, in detail

The Strength Workouts

Cardio and Daily Movement

Nutrition, hydration & sleep

Nutrition: Keep It Simple

Hydration

Starting-guide helper

Sleep and Recovery

Track progress & level up

Level Up

Make strength harderProgressive overload, supersets, tempo work, and finishers to level up your lifts.

Raise the cardio ceilingIntervals, higher heart-rate zones, hills, and longer sessions to push endurance.

More movementBump daily steps to 12–15k and add post-meal walks for easy extra mileage.

Add mobility and recoveryDaily 10-minute mobility flows and yoga on rest days to train harder without breaking down.

Dial in nutritionHit protein at every meal, cut liquid calories, and cook more at home—no counting required.

Sleep: The MultiplierLock a consistent bedtime, set a screen curfew, and protect 7–9 hours every night.

Daily Check-In and Tracking

1. Open your wearable app first

2. Check in inside the Reputable app

Take it with you, plus the fine print

Download or print your plan

Download or print your plan

Other Factors to Keep in Mind

Intermittent fasting (optional)

Hydration

Late caffeine

Alcohol

Stress

Illness

Listen to Your Body

Start where you are. Finish stronger. 🌅

Start where you are. Finish stronger.