FALL FITNESS CHALLENGE
14 days. Simple plan. Built to finish.
Train three to five days a week, walk 10,000 steps every day, and get outside while the weather is good. No gym, no equipment, no calorie counting.
The app will open to its home screen for now. A direct link to the challenge is coming soon.
Your next steps
1Join in the app
Open the Reputable Health app and join by November 30.
Open the appThe app will open to its home screen for now. A direct link to the challenge is coming soon.
2Pick your training days
Choose 3, 4, or 5 days a week and add them to your calendar.
Set my schedule3Start Day 1
Do the first workout and walk 10,000 steps. Check in each day.
See the workouts
Program at a glance
- Length
- 14 days
- Training
- 3 to 5 days a week
- Each session
- 30 minutes
- Every day
- 10,000 steps
- Equipment
- None needed
- Join by
- November 30
- Reward
- Heartbeats in the app
AboutWhat this is
Who it's for, the enrollment window, and the reward.
What this is
Who it's for, the enrollment window, and the reward.
What this is (and what it isn't)
This is a 14-day commitment, not a crash diet. Show up four to five days a week, rest the rest, move every day, eat well, and finish two weeks stronger than you started.
It’s a challenge, not a rulebook.
Scale any workout to match your body, and check in with a physician first if you have health concerns. This is a lighter, intermediate-level plan — if the strength moves below look like more than you’re ready for, start with our 10,000 steps a day habit instead.
Open now. Join and start by November 30. After that the challenge closes to new participants.
Earn Heartbeats in the Reputable Health app as you go, and when you finish the 14 days.
A complete 14-day program, designed and personally tested by our Head of Clinical Research, plus a personalized look at your own activity, sleep, and recovery trends.
Your weekYour week at a glance
Which day is which, with 10,000 steps every day.
Your week at a glance
Which day is which, with 10,000 steps every day.
Your week at a glance
Here's a sample week. You'll pick your own three, four, or five training days below, and every off day is still 10,000 steps.
~30 min strength + 10,000 steps.
10,000 steps every day, all 7 days, including your rest days. If you are starting well below that, ramp up over the first few days. It is the easiest, highest-value habit in the whole program.
WorkoutsThe workouts
Three strength sessions a week, plus a cardio menu.
The workouts
Three strength sessions a week, plus a cardio menu.
The Strength Workouts
Three 30-minute sessions a week. Warm up for 5 minutes, rest 30–60 seconds between sets. Tap a move to see how to do it.
Cardio and Daily Movement
Daily habitsEat well, drink water, sleep enough
The habits that decide whether the workouts stick.
Eat well, drink water, sleep enough
The habits that decide whether the workouts stick.
No calorie counting. Use your hand as the portion guide.
Eat well
Protein
Chicken, fish, eggs, lean beef, Greek yogurt, tofu, beans
Vegetables
Kale salads, roasted squash, Brussels sprouts, beets, carrots, parsnips
Smart carbs
Oats, rice, potatoes, sweet potato, fruit, whole grains
Healthy fats
Avocado, nut butter, olive oil, nuts, seeds
Lean on fall produce: apples, pears, squash, sweet potato, Brussels sprouts, and kale.
Fall foods
Seasonal produce is easy to find this time of year. A few simple ways to use it:
Apples and pears
Slice into oatmeal or yogurt, add to a salad, or pair with nut butter for a snack.
Butternut and acorn squash
Roast cubes or halves with olive oil, or blend into a simple soup.
Pumpkin
Stir canned pumpkin into oatmeal, yogurt, or a smoothie, or add it to chili.
Sweet potatoes
Bake whole, roast as wedges, or mash as a side with your protein.
Brussels sprouts and kale
Roast sprouts until crisp, or add chopped kale to soups, eggs, and grain bowls.
Beets and cranberries
Add roasted beets to salads, and toss fresh or dried cranberries into oatmeal or a grain bowl.
Drink water
About half your body weight (lb) in ounces a day.
Sleep & recover
Aim for 7–9 hours, and treat rest days as part of the plan.
ProgressTrack your 14 days
A one-minute daily check-in in the Reputable Health app.
Track your 14 days
A one-minute daily check-in in the Reputable Health app.
Daily Check-In and Tracking
- Open your wearable app (Fitbit, WHOOP, Garmin, Apple Watch, Oura ring) to sync.
- Check in inside the Reputable app — under a minute.
Optional: weigh in once a week.
ExtrasGet the plan
Add it to your calendar, or download the PDF.
Get the plan
Add it to your calendar, or download the PDF.
Add it to your calendar
Pick your training days and add them to your calendar.
Tap the days that fit your week, between 3 and 5 of them. With 3 days, each session combines strength and cardio. Your off days become rest or step-only days, still aiming for 10,000 steps.
Training 5 of 7 days: Mon, Tue, Wed, Thu, Fri.
Off days are rest or step-only days, and you still aim for 10,000 steps.
⏰ Join by November 30— sync before the deadline
Add the 14-day plan to your calendar
Download once, then open the file. Google Calendar, Apple Calendar, and Outlook all import the same workout plan automatically.
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Pick your calendar to download & set up
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File: fall-fitness-challenge-2026-11-04-5days.ics
Apple Calendar (iCloud)0/3
File: fall-fitness-challenge-2026-11-04-5days.ics
Outlook0/3
File: fall-fitness-challenge-2026-11-04-5days.ics
Any other calendar (.ics)0/2
File: fall-fitness-challenge-2026-11-04-5days.ics
Every one of the events includes the full workout regimen in its description.
Download or print your plan
Get the full detailed plan as a PDF for the gym bag, or print this page.
Take the 14 days with you
The full plan as a PDF, or print this page.
Pick a start date above to get a dated 14-day schedule in your PDF.