Set clear goals for yourself to get in the right mindset. When you’re setting out to get fit, it can be hard to know where to start! Before you get to work, spend some time thinking about why you’re doing it and what you want to accomplish. From there, set some specific, realistic goals for yourself. This will make it easier for you to stick to your plan to get healthy.
- Set goals that are SMART (specific, measurable, attainable, relevant, and time-bound). If your goals are too vague or overambitious, you’ll quickly get frustrated!
- It can be helpful to break your larger goals up into smaller ones. For instance, maybe your overall goal is to lose 10 pounds (4.5 kg) over the next month. Try setting smaller goals, like "I will walk for at least 30 minutes a day for the next 2 weeks," and "I’m only going to eat home-cooked meals made from fresh ingredients during that time."
- Tell a friend or family member about your goals—they can help you stay on track!
Go by foot instead of by car when you can. This can be tricky depending on where you live, but spending less time in the car and more time on foot will help you lose weight, decrease stress, and elevate your mood. If you have the option, walk or bike to work or the grocery store instead of driving. Otherwise, carve out 30 minutes a day to go for a walk.
- Call up a friend to go walking with you. This will give you a dose of healthy exercise and social activity at the same time!
Make a workout schedule to keep yourself on track. Figure out how much time you have each day to work out. Be realistic in your expectations and make a plan you can stick to.
- The recommended amount of exercise for healthy adults is 2 1/2 hours (150 minutes) each week of moderate aerobic activity and strength training 2 or more times weekly. This can be broken up to fit your lifestyle.[3]
- If you can, commit to doing cardio 30 minutes a day, 5 days a week, which meets the recommend 150 minutes. Or maybe a 1-hour cardio class (like Zumba dancing) 3 times a week works better for your schedule. Or maybe you need to break it up even more, with 20 minutes in the morning before work and another 20-minute walk on your lunch break.
- On days when you’re really busy, even a 7-minute workout routine can make a difference!
- Writing yourself a realistic workout schedule will help you plan workouts that can be accomplished within your timeframe and make you more likely to accomplish your goals.[4]
Incorporate strength training into your routine. Building strength creates lean muscle mass and makes you look and feel healthy and toned. The best way to strength train efficiently is through compound movements (movements that work more than one muscle group) such as squats, deadlifts, and bench presses.[5] Aim to do strength training at least 2 times a week, and make sure to focus on all the major muscle groups.[6]
- Talk to a trainer or knowledgeable friend to learn how to safely do compound movements with weight.
- You can also use handheld weights to focus in on specific areas of the arms. When using handheld weights or doing bodyweight exercises, aim for 3 sets of 10-15 repetitions.
Start doing high-intensity interval training (HIIT) to get fit fast. When it comes to losing weight and getting in shape, doing cardio activities for short bursts of time at very high intensity is the best bet. While running a few miles a day or going for a long walk are great activities to support a healthy lifestyle, HIIT is one of the best ways to quickly build strength and endurance.[7]
- Keep in mind that HIIT is not appropriate for everyone. Talk to your doctor before trying this workout.
- Pick a cardio activity that you enjoy. Walking, running, swimming, and elliptical are all good options.
- Start with a warmup of about 5 minutes. Then choose a shorter interval length, such as 30 seconds. Then do 30 seconds of high intensity effort of your chosen activity, followed by a longer period of recovery, such as 1 to 3 minutes. Repeat the exercise 10 times. For example, if you're a runner, try all-out sprinting for 30 seconds straight, resting for a minute, and repeating 10 times. Increase the time interval as you get in better shape.
- Only do this 2 to 3 times a week to avoid injury or burnout. Supplement HIIT with a few longer, slower-paced cardio workouts for distance throughout the week.[8]
Work out at home if you can’t get to the gym. Working out at home is cheap, time efficient, and effective.[9] Pick up a few pieces of equipment such as push-up bars, hand-held weights, fit balls, exercise bands, or kettle bells. Make sure to work each major muscle group through cardio, strength training, and body weight exercises.
- When planning an at-home workout, give yourself enough time to complete a warmup, cardio, or strength routine, and a cooldown.
- Aim for doing 30 minutes of cardio 3 times a week and 20 to 30 minutes of strength training 3 times a week, followed by stretching.
- Some types of exercise you can do at home without weights or equipment include Barre, yoga, and HIIT (high intensity interval training).
Find a workout buddy to help keep you motivated. Working out with someone else not only keeps you on track, but makes fitness more fun! Find someone with a similar schedule and goals to yours who will keep you motivated.[10]
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