Fascinated with those body transformation shows and articles, but just too busy to get to the gym yourself? It doesn’t matter how much you love working out, getting fit fast can be challenging.
The good news is there are ways to get great fitness results without having to spend 24 hours a day at the gym. You just need to know what to do, then apply yourself.
We’ve got some great tips to help kick start your new exercise regime and help you get fit fast.
Try HIIT Workouts
HIIT (High-intensity interval training) is ideal for beginners or seasoned athletes alike. The idea is to perform an exercise to your maximum ability for 45 seconds, take a rest and then repeat the process again.
HIIT is designed to build more lean muscle mass than traditional workouts and boosts metabolic rate. Just 20-30 minutes of HIIT five times a week can make a significant difference to the way you look and feel.
Push yourself hard and you can burn up to 700 calories in a 30 minute HIIT workout, which is more than regular running or cycling.
In less than 20 minutes, an effective HIIT workout can burn off a chocolate bar or a packet of chips. In less than half an hour, a chicken salad sandwich. Because of its fast and proven results, the HIIT trend is perfect for fitness beginners, those in 9-5 jobs, busy mums or anyone over the age of 50.
Incorporate Yoga or Pilates into Your Routine
Find your inner peace and get fit fast with the benefits of yoga. You don’t need to sign up for classes to make this exercise work for you.
Do a few poses while you’re waiting for dinner to cook, sneak in 20 minutes after work to wind down or take 5 minutes in the tree pose before you jump into bed.
Another way to improve fitness fast, build physical strength, flexibility and enhance mental awareness is Pilates.
Start with some basic movements or get a Pilates reformer (pictured) for efficient workouts at home.
There’s a range of instructional videos and information online showing quick and effective workouts to get the best results from using these machines.
Incidental Exercise Burns Calories
Incidental exercise is the exercise from doing normal daily activities and can be done in small chunks throughout the day. If you are currently doing no exercise at all, this is the place to start. It’s a great way to Increase your movement, get jobs done and work towards more advanced exercise regimes. Burning calories without even realising it can be fun too.
A night dancing with the girls typically burns 102 calories, playing with kids can eliminate 74 calories and shopping shreds around 58 calories.
Even doing the housework can have a positive impact with 15 minutes of ironing burning 25 calories. Sex typically burns 54 calories in a 15-minute session, taking the stairs can get rid of 120 and a brisk walk will burn roughly 62.
Try multitasking. When talking on the phone, walk around. Place a piece of exercise equipment in front of the television such as a stationary bike, so that when you’re watching your favourite show you can be exercising too.
Team Up for Faster Results
It’s statistically proven that exercising with a friend drives results faster. It’s the motivation – and we all need a little encouragement from time to time. It’s like the way music can act as a motivation tool in workouts. Fitness buddies are the easiest way to stay committed to fitness and have fun.
Even if you prefer working out solo, there’s no harm in strengthening the numbers occasionally to boost results. Exercise partners provide a powerful combination of healthy competition, accountability, inspiration and support.
Paired up we work harder and we show up. It’s known as the Köhler effect. Studies have shown that couples who worked out separately had a 43% drop out rate, whilst those who worked out together only had a 6.3% drop out rate. These active relationships help many of us get fit fast and burn more calories because as social animals, we generally seek the company and positive reinforcement of others. So, grab a friend and team up!
Be Realistic About Your Goals
Be realistic and prepared to put in the work to achieve the results you want. If getting a six-pack is at the top of your health goals, know it’s going to take more than committing to three hours of exercise a week.
Lifting weights and eating ample amounts of protein and calories is essential. And it’s not as easy as you think. Many bodybuilders will eat between 4,000 – 5,000 calories a day and commit to two 2-hour sessions of training on top of that to get those rock-hard abs.
It’s called bulking and it’s usually followed up by shredding. Achieving a six-pack can take up to a year of hard work and dedication. And you’ll need to refine your diet to reduce your body fat percentage by cutting out alcohol and junk food.
Understand Alcohol’s Contribution
If you’re serious about getting fit fast, understand that alcohol contains ‘empty calories’ which have no nutritional value. Alcohol essentially turns your body’s fat-burning tap off.
Our bodies aren’t designed to store those few glasses of vino the same way as it does with fat. We need to burn the calories from the alcohol first, while it’s in our system. Consequently, our bodies prioritise the calories from alcohol before the ones available from carbs, fat and protein.
If you drink more calories than you burn, you’re adding to your body’s fat stores over time. If you’re trying to get fit, reduce your alcohol intake.
Running isn’t as Bad for Your Body as You Think
Many fitness enthusiasts may be wary of running, after hearing health commentators warn that it could damage knees and joints. In truth, our bodies are designed to take a lot of pressure and joints can take up to five times our body weight.
Many injuries attributed to running are because we’re doing too much, too soon. It’s about balance. Pushing your body too hard with any exercise is going to give you nasty results. Bones thrive on compression to stay healthy and running is key to this. Just don’t overdo it. And give your muscles time to recover between runs.
Have Fun Getting Fit
Getting fit fast and ticking off those health and fitness goals should be fun. You can’t boost your fitness levels with a sprinkle of protein powder or a special shake. It’s about eating right, limiting processed foods, building muscle and burning calories - without losing muscle mass.
Committing to exercise and investing in the right equipment can help. At Orbit Fitness, we’re dedicated to providing you with the right exercise equipment you need to get fit. Talk to the team today about the best pieces to suit your fitness goals.