Plan
- 2 × steady cardio: 25–30 minutes in zone 2.
- 2 × strength-endurance circuits: 5 exercises × 45 s on / 15 s off × 3 rounds.
Adjust to your rotation: lighter sessions during back-to-back night shifts.
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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