There’s no magic potion for getting fit fast. Whilst we would always recommend a regular and sustainable exercise programme we also recognise that some people want to get fit fast. If you’re completely new to exercise and physical activity we would always recommend starting steadily and finding the right exercises and classes that suit you. If you’re ready to push yourself that bit harder in a bid to get the results fast, here is our guide for those of you who are short on time and need to get fit quick!
You might have heard of the phrase – high intensity interval training (HIIT). It’s a form of training proven to deliver results fast due to the intensity of exercises perfect; and minimise the time spent training as you typically only spend 30 minutes training. HIIT is all about working as hard as you can and putting stress on your body for a short period of time, resting and then repeating. It’s a winning formula that allows you to achieve your maximum training zone repeatedly and this shocks your body into performing at its optimal state. It’s a challenging form of training and it takes discipline to reach the levels of heart rate in class (85% of heart rate max or above) that elicits the best results. You also need to ensure you are following a scientifically sound and well-planned workout to ensure the right distribution of intensity throughout the body.
If you’re thinking about HIIT training, it’s recommended you do it about three times a week, with time to allow the body to recharge between sessions.
1Life has a range of HIIT classes on its group exercise timetable. We would recommend you try one of these in the first instance or at least work with a qualified fitness professional to guide you through the exercises to ensure you are carrying them out in a safe way which reduces the risk of injury.
Traditional boxing and kick-boxing classes can deliver amazing total body work outs and will tone your whole body. When you’re carrying out the traditional forms of exercises associated with boxing and kick boxing you’re engaging your entire body in the form of lateral and rotational movements as you slide, punch, duck and twist. These movements are a great way at firing up your core and helps develop serious upper body strength.
Again, 1Life offers a range of boxing and kick-boxing classes and many 1Life PTs will incorporate boxing moves and sequences into their session with you due to the results they can deliver.
Full body exercises
As a rule of thumb and to make the biggest impact in the shortest period of time – make sure you’re doing full body exercises such as squats, push ups, burpees, pull ups, mountain climbers etc. Any exercises that engages and uses multiple and large muscle groups. Some examples might include:
Burpees. Most people have a love / hate relationship with burpees – you hate them at the time but you love the results they can deliver. They are a great exercise which burns 100 or more calories in 10 minutes! Burpees are tough so don’t over do them if you’ve not had experience of them before. Try adding 30-60 seconds of burpees at the start (after your warm up), middle and end of your workout for an extra challenge.
Squat Jumps are a great plyometric exercise (form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength) which will raise the heart rate and burn calories. The exercise is high impact so it’s important you don’t have any injuries or are prone to injury when you’re doing these. Look to incorporate 3 sets of these into a work out and do as many as you can for 30-60 seconds with a 15 second rest in between the next exercise.
Bear crawls are great at increasing your heart rate as well as building strength and endurance. You can look to add 30-60 seconds of bear crawls every 3-5 upper body exercises such as push-ups, chest presses or dumbbell rows to challenge your body.
Diet and rest
Many people often neglect their diet when looking to get fit fast! You can do all the burpees in the world but if you’re then going home and eating deep fried chicken, chips, chocolate, sweets and ice-cream then it’s unlikely you’ll see the benefits of your hard work. Make sure your diet is made up of plenty of protein, iron-rich vegetables, complex carbohydrates and fibre. Ensure you’re drinking plenty of water – at least two litres a day and you’re getting adequate amounts of sleep – 7-9 hours a night.