With the United States desperately trying to get back into shape, there are plenty of training plans in place. Most include what exercises to do, how long to do them for, and what you can and can’t eat. However, exercise is all about motivation. People are much more motivated to do things when they choose to do them, rather than following someone else’s plan. And exercise can help you sleep better at night.

Here’s a workout plan you can make work for you, with some ideas for getting fit while having fun at the same time. Each idea is something you can do with a friend, so you have someone to hold you accountable for the entire ten weeks!

Exercise idea 1: play tennis

There is most likely a tennis court near your home, and they can be put to good use. Many parks have them, as well as recreation centers. One plus is that most are lit up and open at night, making it a good option to do after work. Aside from being a lot of fun, tennis is good exercise because of the amount of racing involved. When you first start doing it, running up and down the court can get your heart rate up without you realizing it. Tennis takes practice, so it wouldn’t hurt to keep playing for three to four weeks.

Exercise Idea 2: Swim

Swimming is not only fun in the summer, but it can also provide great exercise at any time. If there isn’t a pool in your backyard or neighborhood, you can find one at your local recreation center or gym. At first, you may find that you can only make a few lapses before you need to stop and take a breath. This is perfectly fine. As you continue afterward, you will notice over time that your stamina will increase. Swimming is also something that can be done before or after work, as well as on the weekends. Three to four weeks of this can be very beneficial to your health, since it works almost every muscle in your body.

Exercise Idea 3: Walking

It’s ironic when people say that exercise is not a walk in the park, because a walk in the park is actually exercise. However, I’m not talking about a nice walk with a hot dog in hand. I’m talking about being able to walk. Walking at a brisk pace for an extended period of time can be just as beneficial as jogging, but it’s not as hard on the body. A few weeks of this can not only lead to you being healthier, but you may also see some interesting things along the way.

So whether tennis, swimming or walking are your idea of ​​a good workout, all three can get you in shape in no time. And, as a bonus, it should also help you relax and sleep better.