How to get fit

*Lifts remote control up and down 10 times, wipes off beads of sweat*

How to get fit

How to get fit

It’s the eternal question: How can I get fit fast? We present to you. the lazy girl’s guide to getting fit.

Because exercise sounds great and all, but when it comes to actually having to do it, that’s another story. Most of the time, if you’re lazy, you can’t be arsed. And there’s always an excuse. It’s either too cold to run outside, too hot to run outside, too windy to run outside, or you can’t afford a gym membership.

That just about covers all seasons.

When you’re just starting off your pursuit to being fit, your stamina doesn’t tend to be tip top. It takes some getting there. So here’s how to get yourself fitter, without it feeling like the most painful thing in the world.

1. Stick to 10s

Try to do just 10 push-ups and 10 sit-ups every day, even if they aren’t consecutive. Because something is better than nothing, and after a while, when you feel yourself finding the sets of 10 too easy, you can up it at your own pace.

2. Stand up at least every hour

We’ve all read the reports about how sitting all day is bad for you, being hunched over a keyboard and not even getting out for lunch because we’re too busy. But enough is enough! Make a conscious effort to get up at least once an hour – go to the toilet, make a round of tea, or even just go and say hello to a colleague. Better still, buy an Apple Watch and it’ll buzz at you every time it hits ten to the hour if it hasn’t detected you standing up at all.

3. Walk for at least 20 minutes a day

Whether it’s the bleak mid-winter or not, there are no excuses to get public transport literally everywhere you go. Use the legs you were given and get moving; even just 20 minutes a day will be an improvement for your health. It’s easy to fit it into your daily schedule, and won’t have you gasping for breath. Jump on the bandwagon started by charity Living Streets, which is encouraging people to #Try20 by walking for just 20 minutes per day for a month to see how much difference it makes to both health and happiness. This is the perfect excuse to get a dog, really.

How to get fit

How to get fit

4. Don’t even leave the house

Yup, you read that right; you don’t even need to leave your house, or even the sofa, to get a solid workout in. There are many accessible exercises and home workouts you can do from your living room, that won’t require you to make the commute to the gym. Do some tricep dips and some lunges, and work those abs – all from the comfort of your own home. Check out some more ideas here:

5. Use Tabata

If you only have five minutes, download the Tabata timer app for a super speedy work out. Guiding you for 20 seconds on and 10 seconds off makes for a great high-intensity workout that has both fitness and weight-loss benefits. Run for 20 seconds and then walk for 10, or skip for 20 and lay down for 10. You can do burpees, mountain climbers or even the plank (if you’re brave enough), Tabata training will raise your metabolism and heart rate immediately and you should start seeing the benefits in no time.

6. Switch off

It’s not all about exercise – our daily lives have a real impact on our health and wellbeing. Getting enough sleep is crucial to being fit, and the 4628482 devices you own which distract you on the daily aren’t helping. So power down all the technology you’ve got coming out your ears at least an hour before going to sleep, and you should find you start to have a better rest.

7. Don’t worry about how long your work out lasts

The quality of your workout doesn’t depend on how long it is, which is quite frankly music to our ears. Any exercise is great and the most important thing when first starting out is to just get moving in the first place. Don’t try and climb a mountain before you can even walk, if you know what we mean. It doesn’t matter if you didn’t do a full hour, or if you couldn’t run for as long as you wanted (ahem, only managed to run round the block once). The fact is, you’re doing something, and that’s what that matters.

How to get fit

8. Run for just one song

Instead of being too ambitious and then feeling awful when it doesn’t all come together, tell yourself to run just the length of one song. Make it a good one and you won’t even notice when the 3.5 minutes are over. So basically, download Ariana Grande’s album and you’ll find yourself volunteering for the marathon no problem.

9. Spend time in bed

Let’s face it; some forms of exercise can be fun and sex is one of them. Research conducted by scientists from the University of Quebec in Canada found that sexual activity can be just as effective at burning energy as moderate intensity exercises. GREAT stuff. Women can burn up 90 calories during a sex session, which is just under half the amount you would burn in a 30-minute jog. We know which one we’d rather pick.

How to get fit

10. Work out during the adverts

Lazy people like to watch TV. So why not combine this with exercise, and time your mini-work outs to be just as long as the ads. Unless you’re watching Netflix, of course, where there are no adverts. If you do a five minute circuit of lunges, burpees, jogging, skipping and squats during the ads, then you can reward yourself by lounging on the sofa and finding out if Britain really does have talent. Leave the Ben & Jerry’s in the freezer, though, if you want to make any kind of difference.

Don’t let exercise be the first thing to fall off your busy schedule. Learn how to work in a workout―and make it really effective.

1. Exercise in quick spurts. A new study has found that people who did just four to six 30-second sprints reaped the same heart-health benefits as those who logged a moderate 40- to 60-minute workout. Two ways to get your heart racing: Jump rope for three minutes, or sprint to and from the mailbox three times (ignore the neighbors’ curious looks). If you live in an urban area, sprint blocks sporadically (just pretend you’re running for the bus).

2. Make your home a fitter place. To help you flex your muscles more often, leave a set of dumbbells near your microwave and do curls while heating up dinner. Put a yoga mat next to the bed so you can do downward dogs when you get up or at bedtime. Hang a resistance band on the bathroom doorknob and strength-train while the tub fills up. Or use a stability ball as a desk chair to engage your core when paying bills.

3. Inconvenience yourself. Instead of always doing things the easy or fast way (standing on escalators, using valet parking), rethink the services that curb your activity level. Even tiny changes can make a difference. So don’t have someone else run upstairs to grab your sweater, for example; fetch it yourself.

4. Reinvent date night. If your usual evening out consists of dinner and a movie (read: sedentary), consider bonding in a more active way, like dinner and dancing or taking in a museum exhibition.

5. Or make a date with Michael Scott. You wouldn’t dare miss your favorite office-set comedy. So schedule regular workouts at your gym during your must-see TV shows and you’ll work up a sweat and watch the time fly. If you have equipment at home, slide it into TV-viewing position―a workout in itself.

6. Deskercise. To squeeze in a few moves at work, download Break Pal, a program that pops up on your monitor every 30 minutes with a three-minute routine ($20, When the phone rings, take the call standing up to burn 10 percent more calories than you would chatting in a chair.

7. Brave the outdoors. During the winter, for instance, in 30 minutes, you’ll burn about 182 calories shoveling the driveway (while saving money by not outsourcing it), 205 sledding, or 191 ice-skating.

8. Put it in ink. You stick to the doctor’s appointments and work meetings that are on your calendar, so why not take the same approach to exercise sessions? Every Sunday night, schedule them into your weekly planner (or your PDA). To make sure your family members are on board, place the calendar in a common area so they can see it. That way, workout times become public declarations and nonnegotiable parts of your routine.

9. Be a coach. Find a youth league in your area and put your old athletic skills to good use. Running laps or teaching techniques will get your heart rate going. Plus, it’s a great strategy for those who find treadmills a slog. To find a team, check with your school district or the Positive Coaching Alliance (

10. Enlist Fido. Exercising a dog will get your arms and legs pumping. (A Canadian study found that dog owners spend about 300 minutes a week doing canine-related physical activity.) No pooch? Help a neighbor or volunteer at an animal shelter.

11. Don’t let travel derail you. Instead of returning from vacation feeling flabby, plan a week filled with hiking, biking, walking, or an activity you’ll train for. Visit Gorp Travel ( for ideas. Many hotel chains also have programs to help you. Most Westin Hotels and Resorts offer rooms that contain fitness equipment. And Hilton Garden Inns will give you a free Stay Fit Kit, which includes a Pilates band, a yoga mat, and hand weights.

12. Put a personal trainer in your pocket. If you own an iPod or some other MP3 player, download complete audio or video workouts from or To go that extra mile or work out longer, download podcasts of radio shows, like National Public Radio’s This American Life, or add a few new songs to your playlist every two weeks.

13. Look at yourself. No, really. Put a mirror in front of the treadmill. Researchers have found that people who watch themselves while working out exercise faster with less effort. Eyeing yourself can make a new exercise routine feel easier.

This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

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The thought of getting fit may seem daunting, but the payoff is worth it. We’ve laid out the steps you should take to get yourself onto the path that leads to the fitter, healthier you.

How to get fit

How to get fit

Certified Fitness Trainer

Keep at it, and don’t get discouraged too soon. According to certified personal trainer, Michele Dolan, “You can significantly improve your fitness in 4-8 weeks by exercising daily for 30-60 minutes.”

How to get fit

How to get fit

How to get fit

How to get fit

Focus on working your whole body. When you’re first getting started exercising, try to take a balanced approach. Do pushing and pulling exercises, work your core, and try to incorporate dumbbells to help you improve your strength.

How to get fit

How to get fit

How to get fit

How to get fit

How to get fit

2 liters (0.5 US gal) of water each day. Water keeps you hydrated and promotes optimal metabolic activity. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Moreover, water takes up a great volume in your stomach, so you will feel fuller without having consumed many snacks or meals. This is a great tool to keep off the excessive calories that you don’t really need but consume due to psychological eating or not knowing your satiety levels.

    Carry a reusable water bottle around with you at all times. You’ll be surprised how easy it is to get in your recommended 1.5

2 liters (0.5 US gal) of water each day. It’s also cheaper than purchasing drinks whenever you get thirsty and better for the environment.

  • Drink water instead of sugary drinks like soda. If you feel less compelled to drink water because of its lack of taste, try infusing your water with your favorite fruits, like strawberries, blueberries, lemons, oranges, and limes.
  • How to get fit

    This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.

    I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).

    These are the exact strategies we tailor to each 1-on-1 Online Coaching Clients, and I’m excited to share them with you today.

    In this guide we’ll discuss:

    Four easy steps to obtain the Nerd Fitness “Triforce of Winning!”

    “But Steve, ‘tri’ means three…”

    …don’t worry about that, because Triforce!

    How to get fit

    Either way, you got this.

    You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!

    Step 1: WHY Do You Want to Get In Shape? (Inspiration)

    How to get fit

    Let’s start here. WHY are you reading this guide?

    Do you want to get in shape to:

    1. Start dating again?
    2. Win a weight loss competition at work?
    3. Eventually play with your newborn son?
    4. Grow old with your significant other?
    5. Prove everybody wrong who said “you can’t do it?”
    6. Because you just want to look good naked?

    Have a freaking reason, friend!

    Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead.

    Just keep that reason for wanting a better life at the front of your mind at all times.

    With our 1-on-1 Coaching Clients, we call this “Your Big Why.”

    This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge-watch the Office and eat takeout.

    In addition to having a good reason, many people get inspired by reading success stories of folks like them.

    Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):

    How to get fit


    How to get fit


    How to get fit


    How to get fit


    How to get fit

    Maybe success stories aren’t your thing.

    Completely understandable.

    Instead, perhaps you like to get your inspiration from slightly nerdier articles from your favorite stories:

    Or maybe you’re a video fan!

    Well then, videos like these might make you want to run through brick walls.

    #1) Here’s a video that states “When you want to succeed as bad as you want to breathe, then you’ll be successful.”

    #2) Some tips from the Terminator might get you motivated too:

    #3) You might shed some tears of inspiration with this one:

    Why all this focus on inspiration and motivation?

    The first week – while you’re excited – is fun.

    It’s the rainy days and snow days and busy days at work when you DON’T want to work out that will decide whether or not you actually get in shape.

    How to get fit

    Unless you can find the discipline to push through those tough days, it becomes easier than ever to give up at the first sign of resistance.

    And the name of the game is “consistent adherence.”

    In other words, not skipping a workout and consistently eating healthy.

    Step 2: How to Eat (Nutrition)

    How to get fit

    If you want to get in shape quickly, start making slightly better food choices !

    80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.

    If you’re not losing weight, it’s because you’re eating too many calories!

    How to get fit

    So, if you can work on making SLIGHTLY better food choices, and filling up your plate with plenty of protein and vegetables, you’re less likely to overeat calories!

    Whether you want to count calories, cut out certain foods, or attempt a new diet altogether, this is the most important step you can take:

    • Start here: How to Eat Healthy – yes, it’s a long read. But it covers the basics and teaches you what to eat and not to eat.
    • The 5 Rules of Weight Loss – This guide will help you lose weight without having to go on “yet another diet.”
    • “How to Lose Weight: Pick the Right Diet“ – Speaking of diets, here’s an explanation of all the popular diets and how to pick the one that’s right for you.”
    • Short on money? – No problem, here’s How to Eat Healthy Without Breaking the Bank.

    Now, most people can’t stick with nutritional changes because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.

    Sure, you can do things like the Keto Diet or Paleo Diet, but restrictive diets are really tough to stick with for the long term.

    And temporary changes create temporary results!

    How to get fit

    My advice? Pick one food change every few weeks, and stick with it.

    To get in shape, you could try:

    These small changes can lead to big successes in the long run.

    I know how changing your diet can be overwhelming sometimes, and sticking with changes in the long term is really tough.

    It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!

    Heptathlete Louise Hazel demonstrates a burpee. Composite: The Guardian

    A new report reveals that six million middle-aged people take no exercise – increasing the risks of developing serious illness. If this is you, heptathlete Louise Hazel’s workouts are designed to get you back in action – starting with just 10 minutes a day. (Step one: get off the sofa)

    Last modified on Fri 1 Dec 2017 17.00 GMT

    H ow long has it been since you did some exercise? A few weeks, months, more? As with any change in life, the first step is the hardest, but it really doesn’t take much to get you back in action. I know how it feels to be off the wagon: there was a point in my career when I felt the same. I was an Olympic Team GB heptathlete, used to training six days a week. When I retired in 2012, I could rest for the first time in 18 years. Six months went by and I realised I had to get moving again. It was time to get back in the gym. At one point, it was the last place I wanted to be, but after just a few easy sessions, I got the bug again. Now I’m a personal trainer and have clients from all over the world.

    I have developed a four-week programme that will prise you gently off the sofa and get you feeling fit for the first time in ages – starting with just 10 minutes a day. You might think you don’t have the time for exercise, but most people can find 10 minutes in their day. After all, what could be more important than getting more energy?

    Video: Louise Hazel’s workout in 30 seconds Guardian

    A goal really helps you focus, so start by thinking about what fit and healthy means to you. Is it about being able to climb the stairs at work without getting out of puff? Or going for a long walk without your legs wobbling? By finding a personal “finish line” – one that is about you, rather than other people’s standards – you will give yourself the motivation you need to keep going. And simply by turning your attention to exercise for the next month, you will become fitter and healthier – it’s as simple as that.

    This training plan is designed to help you fall back in love with exercise, easing you into a manageable and sustainable routine. It combines bodyweight exercises (promoting increased strength and fat loss, and improving general conditioning) with progressive cardio workouts that are designed to improve general fitness. The most straightforward exercise in the programme is jogging, but you might prefer swimming, cycling or using a cross-trainer. I have suggested the length of each workout, but if you start and find things too easy, do increase them. For example, you may find that a 10-minute jog is a challenge, but a 10-minute swim is not.

    The plan includes four workouts a week, with two rest days. You can swap the rest days if you need to, but make sure you do have two days without exercise: they are there to maximise the results of your training. If you are unsure about whether to start physical activity, please ask your GP for advice first. And if you feel unwell, dizzy or in pain when performing these exercises, stop immediately.

    The four-week plan

    Let us know how you get on, using #guardianworkout on Twitter and Instagram.

    Bicycle crunch 1. Photograph: Sophia Evans/The Guardian

    Week 1

    Monday Complete the Gym 1 routine, doing each exercise for 30 seconds at a time.
    Tuesday Do 10 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.
    Wednesday Rest day.
    Thursday Complete the Gym 2 routine, doing each exercise for 30 seconds at a time.
    Friday Choose your cardio exercise and do 30 seconds almost as hard as you can (90% intensity), followed by a minute standing still to recover. Repeat this eight times. Then complete the core workout.
    Saturday Follow my stretch routine or do a yoga or Pilates class.
    Sunday Rest day.

    Modified press-up 1. Photograph: Sophia Evans/The Guardian

    Week 2

    Monday Complete the Gym 1 routine, doing each exercise for 30 seconds at a time. Repeat once more.
    Tuesday Do 20 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.
    Wednesday Rest day.
    Thursday Complete the Gym 2 routine, doing each exercise for 30 seconds at a time. Repeat once more.
    Friday Choose your cardio exercise and do 30 seconds almost as hard as you can (90%), followed by a minute standing still to recover. Repeat this 10 times. Then complete the core workout.
    Saturday Follow my stretch routine or do a yoga or Pilates class.
    Sunday Rest day.

    Side plank. Photograph: Sophia Evans/The Guardian

    Week 3

    Monday Complete the Gym 1 routine, doing each exercise for 30 seconds at a time. Repeat a total of three times.
    Tuesday Do 30 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.
    Wednesday Rest day.
    Thursday Complete the Gym 2 routine three times, doing each exercise for 30 seconds at a time.
    Friday Choose your cardio exercise and do 30 seconds almost as hard as you can (90%), followed by a minute standing still to recover. Repeat this 12 times. Then complete the core workout.
    Saturday Follow my stretch routine or do a yoga or Pilates class.
    Sunday Rest day.

    Hamstring stretch. Photograph: Sophia Evans/The Guardian

    Week 4

    Monday Complete the Gym 1 routine, doing each exercise for 30 seconds at a time. Repeat a total of four times.
    Tuesday Do 40 minutes of continuous cardio exercise at 50% intensity (ie, half as hard as you could). This could be jogging, swimming, cycling or cross-training. Slowly ease yourself into the session. Then complete the core workout.
    Wednesday Rest day.
    Thursday Complete the Gym 2 routine, doing each exercise for 30 seconds at a time. Repeat a total of four times.
    Friday Choose your cardio exercise and do 30 seconds almost as hard as you can (90%), followed by a minute standing still to recover. Repeat this 10 times. Then complete the core workout.
    Saturday Follow my stretch routine or do a yoga or Pilates class.
    Sunday Rest day.

    How to get fit

    Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:

    1. Exercise Daily

    Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

    2. Eat the Right Foods and Portion Each Meal

    No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

    Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

    3. Keep Track of Calories and Food Intake Per Day

    Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders’ body masses are so big? That’s because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

    4. Be Sure to Get Sleep

    Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body’s batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

    5. Stay Motivated

    An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.

    Erie Cross Training Examiner Kyle Melerski, a music technology student at Capital University, is on the rise by using his creative writing skills to inform and entertain people.

    Swimming without a training plan is a bit like trying to drive in a foreign country without a map: you’ll always get somewhere, but the place you arrive may not be where you actually want to be.

    Without a proper swim plan, your workouts might not lead you towards your goal.

    That’s why we created the 6-Week Get Fit Training Plan. This collection of swim workouts is perfect for a beginner to intermediate swimmer, looking to get stronger, and feel more confident in the water.

    This 6-week calendar of workouts is available exclusively in the MySwimPro app, and is personalized to your unique goals and skill level. Download the app on iPhone or Android and start your free 30-day trial to get a head start on this great training plan!

    Get Fit Training Plan:

    • Duration: 6 Weeks
    • Workouts: 18
    • Average Workout: 1,200 meters = 30 minutes
    • Goal: Swim a continuous 1,500 at the end of six weeks

    How to get fit

    Who is it for? You know how to swim, but you are looking for a structured plan to improve your swimming efficiency and endurance.

    How does it work? Try to complete 3 workouts per week for 6 weeks resting every other day. The workouts in this plan average 30 minutes. Each workout builds off the one before it. Similarly, every week builds off the prior week, so being consistent will play a large part in how successful you are!

    The workouts: This plan is available only in the MySwimPro app. Get all the workouts on your iPhone, Android or a compatible smartwatch.

    How to get fit

    How to Follow the Plan

    A training plan is a critical component to the success of reaching your goals in swimming! Here are some additional ways this plan is designed to help you get there.

    1. Time: During the week, you may feel stretched on time. This plan sets all your workouts ahead of time for you; therefore, you are more able to fit them into your hectic schedule than you thought. You’ll know exactly what you’re doing for the week and how long each workout is.
    2. Setting Goals: Having a chart makes makes your goal much easier and attainable Having a goal gives you something to work towards and a plan helps get you there!
    3. Staying Focused: By having a plan ahead of time, you know exactly what you’re going to do and when you’re going to do it. One of the worst things that can happen is to only swim when the mood hits you (or not at all). A plan will keep you focused on where you’re going.
    4. Staying Motivated: By adhering to a weekly schedule, you may find that you are staying motivated between and during every session more so than if you didn’t have a plan. Seeing the entire plan laid out in front of you will help visualize success and keep you on track.
    5. Accountability: If you can’t swim with a team or coach, this plan is for you! We are your accountability partners in this journey. A structured plan will keep your schedule in check and accountable to each and every workout.

    Get Inspired

    Meet Patty Deters, a MySwimPro Ambassador who, with the help of the MySwimPro app, lost 75lbs, found her confidence and manages rheumatoid arthritis. Watch Patty’s story below!

    Featured Training Plans

    The MySwimPro App offers training plans designed to get in the best swimming shape of your life. Download the app for free on iPhone and Android to subscribe to a training plan that’s right for you! Here are a few options:

    • Beginner Freestyle Fundamentals (4 weeks)
    • Get Fit – Freestyle (6 weeks)
    • Enhance Speed (8 weeks)
    • Improve Endurance (8 weeks)
    • Get Fit – IM (8 weeks)
    • IMX Pro Challenge (10 weeks)
    • 10k Challenge (10 weeks)
    • 5k Open Water (12 weeks)
    • Open Water Plan (12 weeks)

    Ready to get started? Start a free trial of our ELITE COACH subscription to unlock this training plan and all of our swimming and dryland content.

    Learn how to swim faster with MySwimPro: Free webinar!

    25 thoughts on “ 6-Week Swim Training Plan To Get Fit ”

    I am a retired want to be swimmer. I have swam most of my life. I have bad knees. Swimming helps me to exercise my lower body. Swimming is boaring sport. I use waterproof headphones an a IPod. Structure is good for most people. My success is swimming nonstop for 1 hr. Yes this fun. Eventually I will use more strokes all strokes.

    I went to the get fit plan and started it. I see no place or possibility of activating it into use. Help.

    Hi Eric, so sorry for not getting back to you earlier! If you click on the Train tab, then you’ll see the next workout in your training plan at the top of the screen. Just tap that screen, then you’re ready to complete it! Either take it with you to the pool, or pair a smartwatch and be guided through it on a watch.

    I can’t get this to work. I keep hitting “Start Plan” then get an email, but have no idea how to get/load the workouts to my watch. Its not very intuitive.

    Hi Emmett, sorry to hear about your troubles you’re experiencing! Are you using an Apple Watch? Once you subscribe to a training plan, open the app on your phone. You should see your 1st workout on the top of your ‘Train’ tab. Open the workout and view it on your phone, then you should open the app on your watch and tap ‘Load Workout’ and it should sync (if your watch is already synced with your account). This guide to the Apple Watch is a helpful resource for starting a workout:

    If this still does not work, can you please send us an email at [email protected]? Thank you!

    Looks like fun! How does this integrate with the Apple Watch, though? It doesn’t seem to register as a workout when I open the Watch app.

    Hi Heather! We have a MySwimPro app for the Apple Watch. Once you download the watch, connect it to your Apple Health Kit and then you’ll be able to be guided through the workout, track your split times, heart rate and other data right on your watch! Let me know if you have any more questions. Thanks!

    I am a swimmer all my life and now swim, mostly retired. I can do up to 1850 meters in 60 min. I would like to keep trying and achieve 1200 m in 30 min. Great goals.

    Nice! Keep up the hard work, those goals sound great!

    Michele Hagadorn, BSc (Nutr), RNCP, CFT

    How to get fit

    So you’ve decided to commit to a healthier lifestyle. Although this decision can seem daunting, practicing healthy habits doesn’t have to be hard. Not sure where to start? Use these tips to achieve your fitness goals and improve your energy levels quickly and easily.

    Bravo! You have made the commitment to get into shape. The “I don’t want to exercise” phase is over. Something inside of you has “clicked” and you are ready to begin creating healthier habits. So, where do you start? Begin by using the power of vision.


    Sit in a quiet place. Think of your fitness goals. Now, close your eyes and imagine looking in the mirror and seeing a fit and younger looking you. Imagine feeling full of energy, free of illness, and more fun loving throughout the day.

    To achieve this vision and become fit and healthy, you need to eat well for proper nutrition, and do both cardiovascular and strength training. Follow the guidelines below and you will see the results you desire quicker and easier.

    Food for Fitness

    • Drink filtered water. Water helps remove metabolic wastes (toxins) and will provide you with more energy for your activities. Aim for two to three litres per day.
    • Avoid sugar. Not only will sugar keep you fat, it can also set you up for sickness. Try the sweetness of stevia, a natural herb found in your local health food store. Stevia will keep your blood sugar stable while aiding in fat loss.
    • Eat every 2.5 to three hours. Eating revs up our metabolism to allow for quicker fat loss, keeps our minds sharp, and provides consistent energy throughout the day. Learn to eat till you are satisfied and not overfull so that you are hungry again for your next small meal.
    • Get your eight essential amino acids. Have protein at every meal or food-combine. Try a high-quality protein shake.
    • Eat “raw foods” every day. Raw foods are live foods and give us energy. Choose organic for their incredible taste and to avoid unwanted pesticides and herbicides (toxins).
    • There is nobody else like you, so your nutritional requirements are also unique. This is where a nutritional counsellor can help you create healthier habits and tasty alternatives that will fit your lifestyle.

    Walk, Swim, Hike, Bike

    • See your health care provider before beginning any form of cardiovascular exercise. Obese people have a higher incidence of joint trauma when exercising; jarring motions should be altered during training.
    • Week one should involve a one-hour walk every day for that week.
    • After week one, aim for three to five days of cardio training for 20 to 60 minutes, as recommended by the American College of Sports Medicine.
    • Exercising too soon after a full meal can compromise oxygen and nutrient delivery to your working muscles (where you need it).
    • Always start with a warm-up and end with a cool-down for five to 10 minutes at a low intensity.
    • Stretch before, during, and after exercise. This will help improve your post workout recovery, keeping you pain-free with higher amounts of energy.
    • Maintain your heart rate at the “Healthy Heart Zone.” According to Chad Tackett, president of Global Fitness, this is 50 to 60 percent of your maximum heart rate. In this zone, 10 percent of the carbohydrates are burned (used as energy), five per cent of protein is burned and a whopping 85 percent of fat is burned.

    Pump It Up

    This exercise component is referred to as strength training, resistance or weight training.

    • Recruit a personal trainer. This is highly recommended. Your trainer can save you time by tailoring a fitness program to get you results faster and safely.
    • Watch your speed. When performing your exercises, use slow, controlled movements. Count one to two seconds for each lifting movement and three to four seconds for each lowering movement.
    • Start with light weights. The tendency to use too much weight typically results in poor form and reduces your ability to get results while increasing the risk of injury.
    • Change your routine every six to eight weeks. By doing so, you are continuously challenging the body to keep progressing (avoiding any frustrating plateaus). This can be done either by revamping the entire workout or just by changing a few exercises.
    • Avoid overtraining. Never train the same muscle group two days in a row (abdominals are the exception). Signs of overtraining are feeling burnt out, weak, and/or sore. After following these principles imagine how absolutely incredible you can feel. If others can do it, so can you. Go for it!