Beat Cancer with This Simple Weekly Workout Plan

We all know exercise is vital for our health, but did you know it can reduce the risk of dying by nearly 40%—outperforming some medical treatments?

When it comes to preventing diseases like cancer, heart disease, and diabetes, staying active could be the best prescription for living longer.

New research has uncovered that exercise doesn’t just improve overall health—it also significantly lowers the chances of cancer recurrence, making physical activity even more essential for survivors.

Scientists say it could even rival the benefits of some medical therapies.

The NHS recommends adults aim for at least 150 minutes of moderate activity or 75 minutes of vigorous exercise weekly, plus two strength training sessions.

But figuring out where to start can be tricky—and gym memberships and personal trainers aren’t cheap.

That’s why fitness expert Will Duru, founder of training app 12Reps, has created a free, simple workout guide you can do at home to improve your fitness, build strength, and take charge of your health.

Read Also: Maximizing Gains in Minimal Time

Weekly Cancer-Beating Workout Plan

MONDAY

Lower Body Strength Training – 45 minutes (including warm-up and cool-down).

Strengthening your legs and glutes improves movement, balance, and overall mobility.

Compound exercises target multiple muscle groups efficiently.

• Squats: 3 sets of 8-12 reps
  
  
• Reverse Lunges: 3 sets of 8-12 reps per leg
  
  
• Dumbbell Hip Thrusts: 3 sets of 8-12 reps
  
  
• Wall Sit: 3 rounds of 45 seconds (add a weight for extra challenge)
  
  

WEDNESDAY

30-Minute Interval Training

High-intensity interval training (HIIT) boosts heart health and reduces stress. Choose from the following options for a quick, impactful workout.

Bodyweight HIIT: Perform each exercise for 30 seconds, rest for 30 seconds. Complete 5 rounds.

• Jump Squats
  
  
• High Knees
  
  
• Plank Jacks
  
  
• Shoulder Taps
  
  
• Fast Feet
  
  

Running HIIT: Alternate short bursts of effort with recovery periods.

• Warm up for 5 minutes.
  
  
• Run/walk fast for 45 seconds, then recover for 75 seconds. Repeat 6+ times.
  
  

FRIDAY

Upper Body and Core Strength Training – 45 minutes.

A strong upper body and core improve posture, protect the spine, and prevent injury.

• Push-Ups: 3 sets of 8-12 reps (adjust difficulty by adding weights or modifying on knees)
  
  
• Single Arm Rows: 3 sets of 8-12 reps per arm
  
  
• Shoulder Press: 3 sets of 8-12 reps
  
  
• Superset: Do Bicep Curls (8-12 reps) followed by Tricep Extensions (8-12 reps) with no rest in between. Repeat 3 times.
  
  
• High Plank: Hold for 30 seconds (or longer if possible)
  
  

WEEKEND

Endurance Training – 60 minutes.

Improve cardio fitness and build stamina with low-intensity exercises like cycling, swimming, jogging, or brisk walking. Aim for at least one hour.

Read Also: Ultimate Push Workout Routine for Strength & Size

Making Exercise Work for You

Starting small is key—stick to this plan initially, then increase intensity or add sessions as your fitness improves.

Will Duru suggests incorporating extra strength or HIIT workouts as you progress.

This adaptable routine shows that exercising doesn’t have to break the bank. With just a few simple moves each week, you can slash the risk of disease, feel stronger, and live a more active lifestyle.

What’s better than staying healthy from the comfort of your own home?

Source: thesun

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.