The Absolute Fastest Way to Get Fit
Do these three things to get fit fast.
We’re going to let you in on a little secret: You can’t cheat fitness. Fitness takes time. Building muscle, losing fat, and improving your health markers might be the toughest endeavors you ever commit to, but you can avoid unnecessary frustration by knowing exactly what workouts to do to get fit as fast as possible.
World Gym doesn’t encourage quick fixes, fad diets, or any workout plans that promise fast-tracked results. World Gym stands by science, and there’s just no changing the fact that fitness doesn’t happen overnight. That said, here are three tricks of the trade to help you maximize your results.
High-Intensity Interval Training
HIIT burns more calories in less time than other types of workouts.
The science doesn’t lie: Study after study has shown that HIIT produces the same health benefits as other types of exercise, such as aerobic cardio and resistance training, in less time. AKA, HIIT gives you the most bang for your gym buck.
While World Gym doesn’t necessarily recommend you stack your workout routine with only HIIT workouts, if you are short on time and want to get fit fast, a few HIIT sessions each week will lead you to your goal most efficiently.
High-Volume Resistance Training
Do more reps for improved fitness.
Strength training is integral to overall health and fitness, and any range of sets and reps provides benefits. However, research suggests that volume impacts your returns more than any other factor, including weight.
Studies have shown that high-volume resistance training increases muscle hypertrophy more than low-volume strength training. So, if your goal is to get fit as fast as possible, tailor your routine to include higher rep ranges with moderate weights rather than trying to hit a one-rep max every time you enter the weight room.
Consistency, Frequency, and Simplicity
Group fitness, like our World Gym Athletics classes, can help you stay consistent.
Like we said before, World Gym doesn’t support quick fixes. No matter what type of exercise you choose, consistency and frequency are key. Your ability to stick to a routine and show up, session after session, dictates how fast you get fit (and how long you stay fit).
Simplicity is key — because studies show that people are more likely to stick to a simple, achievable fitness program rather than a program that requires you to do too much, too fast.
Despite what you may see on your Instagram feed, you don’t need to incorporate the newest, craziest exercises into your routine. Whether you choose HIIT or resistance training to propel you to your goals, the basics — functional compound movements like squats — always win (especially for new exercisers).
A Workout Routine to Get Fit Fast
Taking what you just learned about HIIT and high-volume resistance training, plus the known health benefits of low-intensity exercise and mobility work, try one of these workout routines to get fit fast.
If you can work out every day:
- Monday: HIIT
- Tuesday: Resistance training
- Wednesday: Mobility or yoga flow for recovery
- Thursday: Low-intensity, steady-state cardio for recovery
- Friday: Resistance training
- Saturday: HIIT
- Sunday: Low-intensity, steady-state cardio for recovery
If you can work out three times per week:
- Monday: HIIT
- Wednesday: Resistance training
- Friday: HIIT
- Go for a walk or do mobility work on non-gym days.
Not sure where to start? Visit a World Gym near you and see how a qualified personal trainer can help.
Want help building a workout routine outside the gym? World Gym Anywhere has hundreds of on-demand workouts including strength, cardio, HIIT, recovery, skills and express (20 minutes or less) workouts. Head to the website for pricing, support, and more details.