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ZTM Fitness: Get Healthier in 4 Weeks

This 4 Week Exercise Bootcamp Program was specifically designed for programmers and tech workers that spend long hours staring at a computer screen. In only 4 weeks, you'll build a new habit that will make you healthier, more productive, happier, and help you become a better version of you.

30 Days

Average time students take to complete this course.

Last updated: April 2024

Course overview

This course is specifically designed for programmers and tech workers sitting at their computers all day. In only 30 days, you'll go from an absolute beginner with no fitness habit or workout experience to someone that is healthier, happier, more productive, and has more energy. Having a strong mental and physical game will make you unstoppable!

What you'll learn

  • 4 Week Program that will be your step-by-step guide to fitness as an absolute beginner
  • Body weight exercises for all levels that you can do anywhere
  • To use exercise as a tool to improve your productivity and accelerate your career growth
  • How to make exercise a habit that is part of your daily life no matter how busy you are
  • How to build strength and fitness without equipment
  • An efficient way to enhance all facets of your life, from work to school to relationships

It only takes 30 days to build a lifelong habit.

That's why this course is structured as a 4 Week Program that will take you from zero to getting fit.

After only 30 days, you'll see a huge change in yourself. You'll feel happier and healthier and be way more productive.

Plus this course is packed with customized exercises designed specifically for busy programmers and tech workers.

Join the ZTM Students that are #BuiltDifferent

This fitness course is part of our ZTM Life Skills series of courses.

We're strong believers that the best candidates and employees for any role (developer, designer, machine learning engineer, etc.) are those that have both strong technical skills and strong soft skills.

But soft skills aren't easy. Getting into a fitness routine is challenging. The thought of spending an hour in the gym everyday can be overwhelming.

That's why we created this course: to teach you how to get an effective and hard workout in as little as 10 minutes from the comfort of your home, with absolutely no equipment required.

In this course, you'll undertake a 4 Week Program that includes daily workout videos for you to follow along with that utilizes both strength and conditioning exercises.

This 4 Week Program even includes mobility exercises specifically designed for those who sit in front of the computer for long hours, like most of us do here at ZTM.

Fitness for Busy Programmers

Fitness is a skill just like any other. It must be learned.

And it's an important skill to learn. Maybe the most important skill you'll learn.

Because the science is clear: regular physical activity is critical to living a healthy, productive life. But our sedentary lifestyle is doing us no favors.

By the end of these 4 weeks, you will see how much moving your body each day makes an impact on how you conduct your life.

That's the best part about fitness: it elevates every other part of your life from school, to work, to your social life.

It's the most efficient way to get a bit better at everything.

Each workout is designed for all levels of fitness as every movement can be scaled to be easier or harder to meet your current level. As each week progresses, watch your strength during these workouts follow suit!

Once you've completed the 4 Week Program, you'll be able to keep revisiting these workout videos to keep progressing with your fitness routine.

Become a Better Version of Yourself

Fitness is used by top performers, from engineers to entrepreneurs to executives.

But we don't need to convince you. If you're reading this, you must already be the type of person who likes taking initiative and improving their abilities to become a better version of themselves.

The good news is that you already have the drive that many people don't.

Now you can use that drive to learn the same fitness techniques that FAANG companies encourage their employees to adopt so that they are the happiest, healthiest, and most productive version of themselves.

And you won't be learning alone.

Because by enrolling today, you’ll also get to join our exclusive live online community classroom so that you can start your 4 Week Fitness challenge alongside fellow students and get tips from your ZTM Instructor.

Finally, this course will be constantly evolving.

Just as your career journey changes over time, this course will also constantly evolve and be updated with new exercises, lessons, and resources to ensure we're helping you maximize your health, happiness, and productivity.

This course is not "woo-hoo". It's not about jumping around for the sake of it. It's not about telling you how great exercise is without actually showing you exactly how to implement exercise into your day-to-day life. No!

This course is all about taking action from Day 1. This course will push you and challenge you to become a healthier person that uses exercise as a tool to improve their productivity and advance their career 💪.

When's the best time to get started? Today!

There's never a bad time to learn skills to improve your health and productivity. So start today by joining the ZTM Academy. You'll have a clear roadmap to developing the skills to get hired, advance your career, and live your best life.

Join Zero To Mastery Now

Build a New Habit

The best way you can learn is by doing. That's why a key part of this course is the 4 Week Program that will keep you on track.

Get Healthier in 4 Weeks

Get Healthier in 4 Weeks

It takes 30 days to build a new habit, so you'll do a 4 Week Program involving daily workout videos. By the end you'll have improved both your strength & conditioning and started a new habit that will make you happier and healthier.

Join Zero To Mastery Now

Course curriculum

To make sure this course is a good fit for you, you can check out a few of the lessons for free right now by clicking any of the PREVIEW links below.


4 lectures

ZTM Fitness1:12


How To Start The Program


4 Week Program Schedule


Exercise: Meet Your Classmates and Instructor



6 lectures

Demo: Core2:29


Demo: Squat1:48


Demo: Push Up2:03


Demo: Lunge2:37


Demo: Plank1:56


Demo: Downward Dog1:30



10 lectures

5min Warmup5:47


5min Abs6:00










Whole Body 110:38


Lower Body10:41


Whole Body 210:39




Finished the Program?

4 lectures

What Now?


Review This Course!


Become An Alumni


Learning Guideline


Meet your instructors

Your fitness instructor (Kristi) is an expert with years of real-world professional experience in the exercise science field. She makes learning fun. She will motivate you. She will push you. And she will go above and beyond to help you succeed. Andrei is a programmer (like many of you!) that has used health & fitness to accelerate his career. He'll show you how easy it is to do these exercises.

Kristi Storoschuk

Hi, I'm Kristi Storoschuk!

Kristi has 5+ years of experience teaching others to be healthier, happier, and more productive with exercise science. She makes fitness easy and fun for her students, so that even absolute beginners can create new habits and level up their life!


Kristi Storoschuk

Scientist & Instructor

Andrei Neagoie

Hi, I'm Andrei Neagoie!

Andrei, lead instructor of Zero To Mastery Academy, has taught 1,000,000+ students worldwide how to code and get hired. ZTM grads work for world-class companies like Apple, Google, Amazon, Tesla, IBM, Facebook, Shopify and many more.


Andrei Neagoie

Senior Software Engineer

Frequently asked questions

Are there any prerequisites for this course?

  • No prerequisites. Just a drive to learn, to be a better human, and succeed through constant improvement
  • No exercise equipment is necessary. All exercises are designed to be done using bodyweight only, while still allowing you to increase or decrease difficulty as you progress

Who is this course for?

  • Anyone looking to get in shape and become healthier
  • Absolute beginners looking to get started with exercise
  • Moderately healthy people looking to take their fitness to the next level
  • Anyone looking for an efficient way to use exercise to improve the other aspects of their life (work, school, relationships)
  • Anyone who sits at a desk all day and suffers from neck, hand, or other associated pains
  • Busy tech workers who need a quick and effective workout routine
  • Anyone looking to make a positive change in their life and become a top performer
  • Anyone interested in Personal Development, Personal Productivity, or Performance Optimization
  • Anyone who wants to learn a skill that Big Tech companies encourage their employees to use for maximum productivity
  • Those who want to improve their health, energy, mood, and productivity

Do you provide a certificate of completion?

We definitely do and they are quite nice. You will also be able to add Zero To Mastery Academy to the education section of your LinkedIn profile as well.

Still have more questions about the Academy?

Still have more questions specific to the Academy membership? No problem, we answer some more here.

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