In my previous article, I shared how I used ChatGPT as a virtual fitness coach to kickstart my journey toward better health and fitness. Since then, I’ve been sticking to the plan, making adjustments, and exploring new ways to challenge myself.
In this follow-up, I’ll be charting my progress, mixing up the exercises, and sharing how ChatGPT continues to play a role in my fitness evolution. Whether you’re curious about how AI can support your workout routine or looking for inspiration to mix things up, this post will provide insights and practical tips from my ongoing experience.
The progress so far
Safe to say, before I started this little test, I was overweight, unfit, and pretty lazy. I’m still overweight, and still a bit lazy, and while my fitness has improved, there is room to get better.
Before I started, I noted down my weight and took measurements of certain body parts. Nope, I wasn’t curious enough to measure down there, I[‘m talking arms, thighs, and the all-important stomach. In the four weeks I have stuck to the program, I’ve lost around half a stone, depending on what time of day I weigh myself. Sometimes it’s a little more, sometimes just under. But, I’m impressed with those results for what has taken me less than half an hour to do.
In terms of noticeable weight loss, I have lost a little fat around my face. But more importantly, my gut circumference has shrunk by around 4cm. I’ve had one pair of pants I now need to wear a belt for, and a lot of my shirts that were quite tight fitting for a while, now have a more relaxed fit. I feel much more comfortable and more confident in my appearance.
And of course, since starting, I have seen my fitness improve. Some of the exercises ChatGPT suggested for me would often say 10-15 reps. On week 1, I was sticking to that lower end. But, over the weeks, I’ve slowly been increasing the reps I do, and while doing the maximum is still a bit of a push some days (upper body days are a particular bitch), I’m finding it easier. A clear sign that my fitness is on the up.
While I am happy with the changes, I don’t want to give up just yet. And at risk of getting bored of doing the same old routine for another four weeks, because I know what I’m like. I have had ChatGPT come up with a fresh new set of exercises to help keep me going while keeping that all-important rest day in the middle because I’m currently enjoying going on those strolls.
So, if you’ve been joining me on this journey, or you would like to start joining in, here are the exercises I will be doing for the next four weeks. I’ll be sure to do another update when that’s over, and hopefully, we’ll see more improvements in terms of weight loss and improving fitness levels.
ChatGPT Fitness Plan 2.0
Monday: Full Body Circuit Training
- Warm-up (5 minutes)
- Jump rope or fast marching in place
- Arm circles and leg swings
- Workout (20 minutes)
- Circuit 1 (Repeat 3 times):
- Jump squats: 15 reps
- Push-ups with a shoulder tap: 12 reps on each side
- Plank to alternating toe touch: 10 reps on each side
- Circuit 2 (Repeat 3 times):
- Reverse lunges: 12 reps for each leg
- Renegade rows (use weights or water bottles): 12 reps on each side
- Bicycle crunches: 20 reps
- Circuit 1 (Repeat 3 times):
- Cool-down (5 minutes)
- Stretching (focus on full body, especially legs and arms)
Tuesday: HIIT and Core
- Warm-up (5 minutes)
- High knees
- Butt kicks
- Workout (20 minutes)
- HIIT (Repeat 3 times):
- 30 seconds sprint or fast jog in place
- 30 seconds rest
- 30 seconds burpees
- 30 seconds rest
- 30 seconds mountain climbers
- 30 seconds rest
- Core Workout:
- Plank with knee to elbow: 3 sets of 15 reps on each side
- Flutter kicks: 3 sets of 20 seconds
- Leg raises: 3 sets of 15 reps
- HIIT (Repeat 3 times):
- Cool-down (5 minutes)
- Stretching (focus on core and legs)
Wednesday: Rest or Light Activity
- Keep the 30-minute walk or gentle yoga/stretching session.
Thursday: Upper Body Strength and Cardio
- Warm-up (5 minutes)
- Arm swings
- Shoulder rolls
- Workout (20 minutes)
- Superset 1 (Repeat 3 times):
- Dumbbell shoulder press (or bodyweight shoulder press): 12 reps
- Jumping jacks: 1 minute
- Superset 2 (Repeat 3 times):
- Push-ups to side plank: 10 reps on each side
- High knees: 1 minute
- Superset 3 (Repeat 3 times):
- Tricep dips (use a chair): 12 reps
- Jump rope or fast feet: 1 minute
- Superset 1 (Repeat 3 times):
- Cool-down (5 minutes)
- Stretching (focus on arms, shoulders, and chest)
Friday: Lower Body Strength and Plyometrics
- Warm-up (5 minutes)
- Leg swings
- Hip circles
- Workout (20 minutes)
- Superset 1 (Repeat 3 times):
- Bulgarian split squats: 12 reps on each leg
- Jump squats: 15 reps
- Superset 2 (Repeat 3 times):
- Glute bridges: 15 reps
- Box jumps (or step-ups if no box is available): 12 reps
- Superset 3 (Repeat 3 times):
- Calf raises: 20 reps
- Skater hops: 15 reps on each side
- Superset 1 (Repeat 3 times):
- Cool-down (5 minutes)
- Stretching (focus on legs and lower back)
General Tips
As last time as well, ChatGPT had some additional general tips for fitness thrown in as well:
- Progression: As you get stronger and more fit, gradually increase the intensity by adding more reps, sets, or weights where possible.
- Nutrition: Continue focusing on a balanced diet, perhaps incorporating more protein to support muscle recovery and fat loss.
- Variety: Feel free to swap out exercises occasionally or mix up the order to keep things interesting.
- Sleep & Recovery: Keep prioritising good sleep and recovery to maximise results.
As I continue to progress on my fitness journey with the help of ChatGPT, it’s clear that the key to long-term success is adaptability and persistence. By regularly mixing up my exercises and setting new challenges, I’ve managed to keep my workouts engaging and effective.
Whether you’re just starting or looking to refresh your routine, remember that consistency is crucial, and having a tool like ChatGPT at your side can make the process more manageable and even enjoyable. Stay tuned for more updates as I push further toward my fitness goals!
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