Reputable
Now recruiting · 30 days
Summer Shred.
A 30-day home program of strength, cardio, steps, nutrition, hydration, and optional fasting — tracked through your wearable and quick daily check-ins.
Join the studyOpens in the Reputable app
30Days
10kSteps / day
3–6Active days / week
$600Program value
Overview
A 30-day program measuring how training, nutrition, and sleep affect body composition and metabolic health. Choose 3 or 6 active days per week.
The weekly rhythm
A suggested structure you can adapt to your lifestyle. Bodyweight or dumbbells — your call.
🏋️
3 strength days
Upper, lower, full body — about 30 min each.
🏃
3 cardio days
~30 min. Walking counts if you prefer.
🔧
Build your week
Pick 3 or 6 active days. Off days become rest or step-only days, still aiming for 10,000 steps.
Every day
- 👟10,000 steps, including rest days
- 🍽️Whole foods — protein and veg at every meal
- 💧~½ your body weight in ounces of water
- 😴7–9 hours of sleep, steady times
- ⏱️Optional 16:8 fasting window
- 📱~1 min daily check-in in the app
Ready to reset?
Bring your Apple Watch, Oura, Fitbit, Garmin, or WHOOP. We'll track your activity, sleep, resting heart rate, and HRV across 30 days.
Open in Reputable · Code BT0H →Get the app first