This is the exact schedule I follow working a busy railroad job with long hours and overtime. It’s simple, realistic, and built to actually be followed.
Monday (Off Day)
Full body workout + 60 minute interval walk
Tuesday (Off Day)
Full body workout + 60 minute interval walk
Wednesday (Work Day)
Light walking or steps
Thursday (Work Day)
Interval walking 45 minute
Friday (Work Day)
Easy full body workout
Saturday (Work Day)
Interval walking 45 minute
Sunday (Work Day)
Optional walk or rest
The goal is simple:
3 lifting days
5 walking days