Desk job tip If your work keeps you seated, go for a brisk 30-minute walk after dinner. It adds steps, boosts your burn, and reduces the blood sugar spike that happens after eating.

Why These Workouts Work

There is a precise science behind this plan. Here is what is happening.

The science behind the plan

EPOC — Your Body Burns After You Stop

EPOC stands for Excess Post-Exercise Oxygen Consumption. When you do high-intensity circuit training like this, your body needs extra oxygen to recover — and that recovery process burns calories for hours after your session ends. Think of it as your body continuing to work on your behalf while you get on with your day.

These workouts have been designed specifically to create this afterburn effect. The calorie estimates in your diet plan are calculated with EPOC included. That is why the workout and the diet are inseparable — change one and the other no longer adds up. They work like a nut and bolt: only together.

Afterburn effect

Hours of calorie burn

Circuit + superset design

Paired with your diet

The Rules That Protect Your Results

These are not suggestions. Every rule here exists because someone not following it got fewer results.

Do not change the exercise order

The sequence is built so one muscle rests while another works, and so that key muscles fire first for maximum benefit. Changing the order breaks this system.

Do not change the repetitions

Doing fewer reps reduces your calorie burn and results. Doing more fatigues you for the next round and the rest of the week.

Be strict with your rest periods

Focus on form during the exercise — not speed. But be very strict with the rest time. People who take longer breaks reduce intensity and calorie burn significantly.

Use the modified version if needed

Every exercise has a modified version shown at the top of the video. Use it if something is too hard — but still do the workout. A modified rep beats a skipped one every time.

Take 6 workouts, rest on your busiest day

You need 6 workouts per week. Look at your week ahead and pick the day that is always packed as your rest day. Plan your workouts around it.

Report to your nutritionist daily

At the end of each day, send a screenshot of your total calories burned and total steps. Note if the workout was done, and flag anything that felt particularly hard.

How Each Workout is Structured

Every session follows the same three-part structure. Here is what Week 1 Day 1 looks like.

Example

Week 1 — Day 1

Warm up: 5 minutes of brisk walking. A short warm-up video is included at the top of each session.

Circuit 1 Repeat 3 times

Squats	20 reps
Push ups	10 reps
Serratus walk	6 each side
Tricep dips on table	15 reps
Full plank	30 seconds
Mountain climbers	20 each side
Wide squats	20 reps
Jumping squats	10 reps
Lateral squats	16 each side
Squat and kickback	16 reps

Circuit 2 Repeat 3 times

Crunch	20 reps
Legs up crunch	20 reps
Plank	60 seconds

Cool down: 10 minutes of jogging or walking, then stretch.

If you finish under 30 minutes, repeat Circuit 1 until the full 30 minutes is complete. E/S on any exercise means each side.

Watch how to do the exercises

Weeks 2, 3 and 4 Each week's workout cards will appear here as the program progresses. Subscribe to the YouTube channel so you have access to all exercise videos as they go live.

Common Questions

Tap any question to read the answer.

When is the best time to work out?

Morning is best. You are more energetic, your glucose uptake is better, and you are far less likely to skip it compared to evenings when tiredness and life get in the way. Try to finish your workout before the day begins.

Why can I not do my own workouts instead?

The workouts are built with EPOC in mind, and the calorie estimates in your diet plan are calculated around them. Swap the workout and the numbers no longer match — it is like changing ingredients in a recipe and expecting the same dish. Doing something different every day for entertainment is also counterproductive: professional athletes and actors do not train randomly. They follow a structured plan, master a movement, then progressively load it. Variety feels stimulating but delivers poor results. This 30-minute window is deep focus work. Save Netflix for Netflix time.

What if I miss a workout?

You need 6 workouts completed each week. Plan ahead — identify your busiest day at the start of the week and make that your rest day. Then protect the other six. If you do miss one, do not try to double up or squeeze it in on your rest day. Simply refocus and pick up where you left off.

If I miss a few days, should I skip ahead to where everyone else is?

No — always start from where you left off, not where the group has reached. If you missed Week 2 Day 3 and Day 4, for example, you do not jump to Week 2 Day 5. You pick up from Week 2 Day 3. The workouts are built with progressive overload — each session prepares your muscles and joints for the next one. Skipping ahead means your body has not done the groundwork, which increases your injury risk and reduces the results. The days you missed are not lost — they are waiting for you exactly where you left them.

The workout takes me longer than 30 minutes — is that okay?

Completely normal at the start. Keep going until you finish — do not cut the workout short just to hit the 30-minute mark. You will find that by week 2 it feels significantly easier and you will be finishing closer to the target time.

I feel very tired and sleepy after working out — is something wrong?

Two possibilities. First, it could be a nutritional deficiency — speak to your nutritionist and she will investigate. Second, if you have just started exercising, your body is adapting and fatigue is normal. Try a short nap of under 20 minutes — at home or even in a car on the way to work. Keep it under 20 minutes to get the recovery benefit without feeling groggy.

I get a headache or feel lightheaded during the workout

Stop the session and message your nutritionist. This is often a sign that you need electrolytes, and she may adjust your plan accordingly. Do not push through headaches or dizziness — always flag them first.

Can I go back to my own workouts after the program?

Absolutely. Once the program ends, return to whatever you enjoy. Think of this plan like a course — perhaps not the most entertaining 30 minutes you have ever had, but the most effective. Actors and athletes do not train differently every day. They master movements, then make them progressively harder. That is what builds real results. Once you have those results, your regular workouts will feel even better.

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Injury and health disclaimer These workouts are designed for generally healthy adults. If you have any pre-existing injuries, joint problems, heart conditions, or have been advised by a doctor to avoid strenuous exercise, please consult your physician before starting. Stop immediately and contact your nutritionist or a medical professional if you experience chest pain, severe breathlessness, sharp joint pain, or dizziness during a session.

Nourish with Sim and Simrun Chopra are not liable for any injury that arises from performing these exercises incorrectly, without adequate warm-up, or against medical advice. Use the modified versions provided if any movement feels unsafe for your body.