Your #1 source for all things sports!

running-girl-silhouette Created with Sketch.
Cardio

Cardio articles

football-player Created with Sketch.
Sports

Sports articles

Shape Created with Sketch.
Exercise

Exercise articles

Shape Created with Sketch.
Stretching

Stretching articles

lifter Created with Sketch.
Equipment

Equipment articles

Shape Created with Sketch.

How to Get in Shape Quick

You’ve been procrastinating and now you are forced to get in shape quick. In order to speed up your fitness results, you’ll need to follow a systematic approach to improve your results and limit the amount of wasted time. An essential component to getting in shape quick is determining your fitness goals before designing the workout program. But getting “in shape” is relative to the individual and how quickly you get there depends on your current fitness level, workout program and dedication. If executed properly, you can improve your fitness level in four to six weeks, but that is only the beginning of creating a lifetime of health and wellness.

  1. Build a balanced workout program that combines aerobic activities and strength training. This combination of workouts promotes fat loss while building lean muscle.

  2. Plan for about 150 minutes of aerobic exercise and two or more days of strength training per week. Split this time frame evenly throughout the week and incorporate the workouts into your daily routine.

  3. Warm up before every workout for five to 10 minutes. A proper warmup prepares the muscles for the workout and maximizes the results from the actual workout.

  4. Perform aerobic exercise by running, cycling, swimming or rowing. Focus on high-intensity interval training to increase your heart rate and burn fat while building lean muscle.

  5. Use compound functional exercises for your strength-training workouts. These compound exercises maximize muscle activation for quick performance gains. The best exercises include squats and lunges for the lower body and pullups and pushups for the upper body.

  6. Rest one to two days per week so your body and muscles can recover. Without sufficient recovery, you can become injured, which will prevent you from getting in shape.

  7. Follow a detailed nutrition plan to promote fat loss and lean muscle growth. Eat complex carbohydrates from whole grains and vegetables, lean protein from fish and chicken and healthy fats from nuts and seeds.

    Tip

    Never push too hard or expect too much when you are trying to get in shape quick. Overall fitness takes a lot of time and dedication. Realize your potential and abilities, and set realistic fitness goals. For example, you won't be able to run a marathon by training for only two weeks. Consult a certified fitness trainer for an individualized fitness program to get you in shape safely.

    Warning

    Always consult a doctor before starting, or changing, your fitness program.

Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

Based in Nebraska, Jeremy Hoefs began writing fitness, nutrition, outdoor and hunting articles in 2006. His articles have been published in "Star City Sports," "Hunting Fitness Magazine" and RutWear field journals, as well as on the Western Whitetail website. Hoefs graduated with a Bachelor of Science in exercise science from Nebraska Wesleyan University.

Try our awesome promobar!