Get fit fast and make it last! Our boredom-busting program will keep you motivated and prevent plateaus while delivering serious fat-blasting, body-sculpting benefits

Shape, Feb, 2005 by Alexa Joy Sherman

In today's immediate-gratification world, you want your body to look better now. Unfortunately, rapid changes are often short-lived ones, particularly if you lose interest in your program, undoing all your initial hard work. We asked Chicago-based personal trainer Sharon Mehalek to design a program that will not only help you lose weight and firm up fast but will actually stick.

"Just as we get bored with our workout routines, our bodies stagnate and stop reacting after a while as well," says Mehalek, who is the group exercise coordinator/general manager at RiverPark Athletic Club. "The changes and challenges in this program help you stay motivated and continue to make progress." That's because the cardio workouts change daily and the strength moves change weekly, keeping tedium at bay and making a plateau less likely so you'll continue to see your body get leaner and stronger. Who says quick and easy equal ephemeral? Try this program and you'll see just how lasting an exercise program--and success--can really be!

the get fit fast workout plan

Schedule plus overview For the next 4 weeks, do 3-6 cardio and 2-3 strength sessions a week, according to the Beginner or Intermediate/Advanced prescriptions below. Vary your exercise as directed in the guidelines preceding each workout section. After 4 weeks, cycle through the same program, continuing to up your weight in the strength program and substitute a moderate-to-hard cardio day for an easy-to-moderate one.

Warm-up Begin all cardio and strength workouts with 5 minutes of low-intensity aerobic exercise such as walking on a treadmill or using the elliptical trainer or doing the outside activity you've chosen.

Beginner Rx If you've been exercising for 3 months or less, do 3-4 easy or easy-to-moderate cardio workouts and 2 strength workouts (on nonconsecutive days) each week. After 3-4 weeks, or when you feel ready, progress to the Intermediate/Advanced Rx.

Intermediate/Advanced Rx If you've been exercising consistently for more than 3 months, do 1 easy or easy-to-moderate, 2-3 moderate or moderate-to-hard and 1-2 hard cardio workouts, as well as 2-3 strength workouts (on nonconsecutive days) each week. Don't exceed 2 hard cardio sessions per week.

Cool-down End every cardio and strength workout with 5 minutes of low-intensity aerobic activity on any machine of your choice or outside activity, then stretch all the major muscles you've worked, holding each stretch for 30 seconds without bouncing.

lower body: lunges

WEEK 1 Alternating Front Lunge Stand holding dumbbells, arms hanging at sides, feet hip-width apart. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted [shown]. Step back to starting position and repeat with left leg to complete 1 rep.

WEEK 2 Rear Lunge Lift Standing as in Alternating Front Lunge, step backward with right foot, aligning left knee over ankle, right heel lifted. Push off right foot, lifting right knee up to hip height [shown], then back into rear lunge again, repeating all reps with right leg before switching sides to complete 1 set.

WEEK 3 Walking Lunge [not shown] Begin as in Alternating Front Lunge, stepping forward with right foot, bending knees into a lunge. Straighten legs and immediately step forward with left foot to complete 1 rep. Continue alternating legs as you lunge, moving forward.

Weight: 5- to 10-pound dumbbells. Strengthens quadriceps, hamstrings, buttocks and calves

lower body: plies

WEEK 1 Basic Plie Stand with feet slightly farther than hip-width apart, toes and knees turned out comfortably, dumbbells at front shoulders, elbows close to sides. Bend knees, lowering hips [shown] without rotating pelvis forward or backward. Straighten legs and repeat.

WEEK 2 Leg-Press Plie Lie on a leg-press machine, feet wide and turned out at top of foot plate, legs straight, not locked. Bend knees to about 90 degrees, keeping knees aligned with ankles [shown]. Straighten legs and repeat.

WEEK 3 Drag Plie Start with heels together, toes turned out, dumbbell at front shoulders. Step out sideways with right foot and perform Basic Plie; as you straighten legs, drag right foot in, bringing heels together [shown]. Repeat on the left (each side equals 1 rep).

Weight: 5- to 10-pound dumbbells in each hand for Week 1 and Week 3; no added weight to 90 pounds for Week 2. Strengthens quadriceps, hamstrings, buttocks, calves, inner thighs and upper hips

upper body: rows

WEEK 1 One-Arm Row Bending forward, place right knee and right palm on a flat bench. Hold a dumbbell in left hand, arm hanging down in line with shoulder, palm in, back straight. Pull elbow up, bringing dumbbell toward lower rib cage, knuckles facing down [shown]. Straighten arm and repeat. Complete reps, then switch sides and repeat to finish 1 set.

WEEK 2 Seated High Row Sit erect at a low cable pulley, feet on plate, knees slightly bent. Hold a long bar overhand and slightly farther than shoulder-width apart at chest height, arms straight. Squeezing shoulder blades, pull elbows back until they're in line with shoulders [shown]. Straighten arms and repeat.