Get Fit Fast Program Perfect for You

If you’re out of shape or just out of practice and your aim is to get fit fast, why not try a combination of weight training and cardio to get your body in shape.

By training with weights twice per week you allow your muscles to start toning up. By doing cardio 3 or 4 times per week as well, you’ll get your body moving, pump up your heart rate. This is the best way to get fit fast while enjoying a variety of exercises and training routines so you don’t get bored.



I think one of the most common reasons why people stop exercising or get slack with keeping their body in shape is because they don’t enjoy their training or they simply get bored doing the same routine without variety.

As a personal trainer, I like to mix up the training for my clients and give them other exercises to perform when they’re away from the gym, exercises they can do anytime and at any place. To get fit fast, you have to enjoy what you’re doing or there’s a good chance you’ll stop doing it.


The following program is a training routine I have designed that works for all the different muscle groups once per week in two separate weight training workouts. As well as combining 3 cardiovascular workouts that’ll help you burn fat, tone up and improve your overall fitness level in the shortest time possible.

It’s important to remember it does take time to change the shape of your body and improve your fitness. To get fit fast, it’s going to take at least a few months but it’s much better to start right now than keep sitting in front of the TV and thinking about getting in shape.

Although I have chosen certain days for this get fit fast training program, you can perform each workout on whatever days suit your schedule.

Monday: Weight Training the Upper Body

  • Bench press or machine press 3 sets x 10 reps
  • Dumbbell flies 3 sets x 10 reps
  • Cable crossovers 3 sets x 10 reps
  • Shoulder press 3 sets x 10 reps
  • Machine lat pulldowns 3 sets x 10 reps
  • Long pulley rows 3 sets x 10 reps
  • Lying triceps extensions 3 sets x 10 reps
  • Triceps pushdowns 3 sets x 10 reps
  • Standing barbell curls 3 sets x 10 reps
  • Seated dumbbell curls 3 sets x 10 reps

Tuesday: Cardio

Do a one-hour brisk walk first thing in the morning as soon as you get out of bed and before you eat any food. This is the best way to burn fat.

Wednesday: Day Off

Thursday: Cardio

10-second sprints, followed by 30-second rest x 10

Slow jogging for 30 minutes, if you get tired keep walking at a brisk pace and resume jogging when you can. You can do this entire workout on the treadmill or outside.

Friday: Training the Legs and Abdominals

  • Seated leg extension 3 sets x 10 reps
  • Smith machine or free standing squat 3 sets x 10 reps
  • Leg press 3 sets x 10 reps
  • Walking lunges with dumbbells 3 sets x 10 reps
  • Stiff leg deadlifts 3 sets x 10 reps
  • Lying leg curls 3 sets x 10 reps
  • Lying crunches 3 sets x 20 reps
  • Leg raises off the bench 3 sets x 20 reps


Brisk walking for 30 minutes, if you need to rest at least keep walking, this can be done on treadmill or outside. 30 minutes exercise bike, 5 minutes sprinting, 5 minutes medium pace, repeat for a total of 15 minutes sprinting and 15 minutes at a medium pace on the exercise bike.

Sunday: Optional 1-Hour Walk at Any Time of the Day

This weekly training plan is an ideal beginner to intermediate workout routine to help you get fit fast. For the best results keep at it, as it is through consistency you’ll get the best and fastest results.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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