Run or jog 20 to 30 minutes every other day. You can also do other moderate-intensity activities like walking briskly, swimming, or bicycling. After your cardio workout, do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists How long does it take to get back in shape? .
Typically, you can improve your cardiorespiratory or aerobic fitness in about 8 to 12 weeks of regular training. But you might see results sooner, at around 4 to 6 weeks. That's good news, considering that it may only take 2 to 3 weeks of inactivity to hurt your progress.
High-intensity interval training
They showed that a 4-minute workout, with repeated cycles of 20 seconds of intense work then 10 seconds of rest, done five days a week for six weeks resulted in greater aerobic improvement than moderate, hour-long workouts done over the same time frame.
It is possible to get in better shape in two weeks by following a structured workout plan and making healthy lifestyle changes. Healthline has a two-week workout plan that can provide structure to your workouts with a goal to increase strength, balance, and mobility.
While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over. All you have to do is eat the right foods (cutting calories in the process), amp up your exercise routine, and make a few lifestyle changes for the next 2 weeks.
There is no quick fix to body fat. You will need at least four to eight weeks to notice toned muscles. For this, you will also need to follow the right strategy and do exercises for toned body. Your sex, diet, and metabolism also play a vital role in your progress.
If you feel that you're not fit enough to go to the gym, go running or join an exercise class, you can start small. Begin with simple stretches and more walking, or grab some light weights and start with simple strength movements or cardio exercises from the comfort of your own home.
Young Adults (Ages 18-30):
For young adults, these years are often considered the best time to focus on improving strength, cardio health, and muscle growth. Your metabolism is typically faster in your late teens and twenties, which means you can gain muscle and burn fat more easily.
For the majority of people, it takes roughly 130 quality hours to get fit. A lot of people ask me where I got that number. It's equivalent of training hard, an hour a day, 5 days a week, for 6 months. Your hours can't be half-ass hours, either.
You should reduce your intake of processed, carb-heavy foods like cookies, chips and soda. Is is possible to lose between five to ten pounds in two weeks, although this weight loss will vary depending on each person's metabolism. Food intake should be carefully monitored and combined with regular physical activity.
If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.
Losing belly fat involves reducing the total mass of body fat. Some exercises that can help include planks, bicycle crunches, and burpees. Other techniques for reducing belly fat include reducing the calorie intake, staying hydrated, and improving sleep hygiene.
For a cutting diet aimed at muscle retention and fat loss he suggests: Lean proteins: Chicken breast, turkey, fish, tofu. Complex carbs: potatoes, quinoa, oats—these are high in fiber and keep you full while on a low-calorie diet. (For example, new potatoes are one of the most satiating foods.)