High-intensity interval training
Since then, many trials have confirmed the power of HIIT. “If you want a quick increase [in fitness] over four to six weeks, purely intervals would do the job,” says Lane. The key is working as hard as you can during the intense intervals.
The fastest way to get back in shape involves a combination of regular exercise, balanced nutrition, and adequate rest. High-intensity interval training (HIIT), strength training, and cardio workouts can help burn calories and build muscle efficiently.
Full-body workouts work best for most people
Compound movements like deadlifts give you the most bang for your buck (buck = time). There are a few reasons for this, but the main reason most people should do full-body workouts over split workouts is time.
Yes, it is possible to see noticeable changes in your body within 30 days through exercise, but the extent of these changes depends on several factors, including your starting point, the type and intensity of exercise, your diet, and your overall lifestyle.
Who wouldn't want to see muscle growth, weight loss, increased energy level and health changes in a month? But again: a month is quick! To make the most significant body transformation in one month, you'll need a focused and intense approach that combines optimal training, nutrition, and recovery strategies.
To run and move faster, you need your legs. Building strength in the quads, hamstrings, and other big muscle groups will improve speed over time. Aim for at least two leg strength training sessions per week that include: squats, deadlifts, and lunges.
As we reach our 30's, our bodies usually need less energy, meaning we may not be able to eat the way we did in our 20's. Then, as you move past 40 and head to middle age, changes in muscle, hormones and metabolism all make it harder to stay trim. But it's not a lost cause.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
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.
Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Sprinting. Sprints outside, on a treadmill, or even up stairs or bleachers are great for burning the most calories in the least amount of time—a key feature that makes them the best cardio for weight loss. No equipment is necessary, and you can do these workouts just about anywhere.
The 7-Minute Workout is challenging, and it will produce results. It's science-based, so you can trust it will do what it's supposed to. But it's not for everyone. You have to push yourself hard to get the most out of it, which means it could be tough if you have joint or back problems.
Workout: Upper-body strength training
You'll be surprised how quickly you can feel the burn when focusing on your upper body. Grab your dumbbells and perform a strength-training routine that includes bicep curls, overhead presses, tricep extensions, and pushups or modified pushups.
Stronger Lower Body
These muscle groups play a significant role in propelling you forward and absorbing force during a run. By incorporating squats into your training routine, you can specifically target and strengthen these muscles, leading to improved power and efficiency in each stride.
The answer, as always, is it depends. Some people might be able to see incredible results in such a short period of time, while others might need a little bit more time to make fundamental changes. What I can say for sure is that with the right approach, a 4-week body transformation is possible.