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If you have very limited time, i suggest doing 2 x 2.4km, first one near 100% effort, second one 60% effort.

then max rep of your push ups (do properly) and sit ups (do properly).

From leaving your house, to coming back home, should take less than 1 hour. Repeat 2-3 times a week for 2 months.

IPPT at least silver. (I am assuming you are an average joe)

If you have more time on your hands, by all means, do more.


I have been following this regime for over 10 years now, and gold is not an issue.

Context: I also sleep well (4 to 5 sleep cycles), and eat well (rarely eat junk food).

All the best!

Edited by Cavalier
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